Pre – WOD:
15 Minutes of:
Handstand Practice
Handstand Push-Ups

“Mainsite Workout”
5 Rounds  for Time
5 Deadlifts
10 Burpees

Click here for the last time we did this workout.

I remember watching Brendan do this workout in the 2009 CrossFit Games.  He was the only one I cheered for the entire weekend!  He rocked it!
Do this workout with the same intensity that you would bring if YOU were in the CF Games!!!

We can never obtain peace in the outer world until we make peace with ourselves.
–  Dalai Lama

0 Response

  1. Brooke

    Good morning CFMers!

    Our meat eating adventure is just one week away. There is still time to join in the fun and RSVP by this wednesday, August 22nd.

    The details are:

    Sunday, August 26th
    3 – 5 p.m.
    Dinosaur BBQ (on 125th st all the way on the west side)
    Family style 3 meats and 3 sides
    Less than $30
    Alcohol will be ala carte

    So RSVP via email to [email protected]

    Sig others and friends are welcome to attend.

    p.s. we have almost 20 poeple so far, but there is plenty of room for more!

  2. Alicia

    6:12 @ 165#
    compare to 7/27: 5:50 @ 135#

    starting to feel better about handstands – glad we got the extra practice

  3. mcohen

    Crossfit Rehoboth. Did an OLY class. Work on jerk split. Start at bottome position jump weight up and stick the landing. Then we did 1 front squat 1 jerk.

    The big take away. We should thank every day that we have Brendan & Allison as coaches. You have taught us so much. And nobody coaches like you two.

  4. Valbona

    Love the improvement Alicia 🙂

    Great and frustrating work on the Handstands but thanks Allison for the help and encouragement. I know I have the strength and that mental block keeps chipping away.

    5:58 on the WOD with #123 on the DLs. Had goal of 133# but took a bit to do the math right. Its been a while on the DLs so glad I stuck to the 123.

  5. Amylynne

    Mary with LB and EJ
    20 min AMRAP of 5 HSPUs, 10 pistols, 15 Pullups

    12 rounds RX’d

    last time we did this I did 12 rounds + 2 HSPUs RX’d but kipped over 60% of the HSPUs. this time, I did all strict. also, I could have gotten 1 or 2 more before the clock but mary tears my palms so the last 15 pullups i took gingerly.

  6. sassypants

    5:20 @155#
    i feel so weak. earlier in the summer i did diane @155# with most rounds unbroken. just 5reps per round today was painful.

    i felt bad as the coaches were cleaning around hass and me doing deadlifts. THANK YOU GUYS FOR KEEPING THE GYM CLEAN AND TIDY EVERY WEEK!

  7. Rolf

    Sunday funday. Handstands- nice work Amy.

    6:10 with 205#. Key was keeping the shoulders back on the way back down during the DL. ..Thanks Allison.

    Carducci. Beast. Jacob our visitor from crossfit Denmark had to be impressed.

  8. Vikram

    Mobility work. “Good mornings” and Straight Legged DLs mainly.

    Then shopping at Fairway RXed – bumping into Julia, Mel, Amy & Rolf…we’re taking over the East Side! Checked out there carts…healthy stuff.

  9. ERIC S.

    Westpoint Sprint Triathlon
    With Lara (our CF newbie)
    Beautiful day for a tri.

    Then brunch and drinks RX’d!

  10. Markcon

    stretching + mobility work. been on DL due to shoulder issues.
    @Brendan, appreciate the rehab wisdom. great approach to recovery.

  11. LB

    Mary, did:
    10 seated presses, 55lbs
    10 pistols, using bar for support
    15 alternating jumping pullups/ringrows

    5 rounds
    slightly less than last Mary, spent a lot of time trying to get deeper in pistols