Military Family, Food, & Fitness Fenestrations

Raising the Bar on Personal Expectation


Kills me not to be there while you guys work out this morning, but hopefully you can understand the following details of what I’d planned to give you – this is a perfect “season-ender workout” (you might have seen this on the CrossFit main site and known it was coming)! Try to at least achieve the “puppies” recommendation on the BrandX Scaling Table (it follows). Do 5 Burpees, 5 stage-dips to warm up then arm rotations. Take the stretchy-bands found in the corner with the balls and work arms overhead and back. No more than 5 minutes active stretching – don’t lose track of time talking – get to the workout!

Pullup/HSPU Challenge
Equipment needed: Blue floor mat (remains folded) & ballerina bar/fluidity bar. Do not put ballerina bar/fluidity bar on black mat (it could potentially tear mat…the last couple times I placed the bar just inside the wrestling room along the wall). For time:
21 Pull-ups
21 Handstand Push-ups
15 Pull-ups
15 Handstand Push-ups
9 Pull-ups
9 Handstand Push-ups
Handstand push-ups are “nose to floor” rather than crown of head to floor – put your knees on the blue mat – the closer your hands are to the mat, the better (harder) the workout. Stack some steps (found in the corner by the music) higher if the mats don’t challenge you!
During pullups, try to keep legs straight on floor and experiment even with supporting their weight (L-pullups) once or more each set. End with 2-3 sets of core-bridging (try for 30 seconds on elbows and toes, then sides 15-second hold). Take your time stretching arms again to finish. Really wish I could be there with you guys this morning – enjoy the holiday season & beautiful snow!


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