Who likes to be upside down? WE DO! Yesterday we started off with some press work: 5-5-5+ at 65-75-85% of your single rep max. The idea is that on your last set you should get as many reps as possible. It was great to see people getting 7-10 reps on their last set! You kids are so strong.

After the press work, we got to the upside down part.

Diane
21-15-9
Dead lifts (100/70kg)
Handstand Push-ups

Hooray for handstand push-ups! There are very few things at the Fort that people will flat out refuse to do, and these are one of them. Box jumps are the other.

There's no need to fear the handstand push-up! For those of you who are still using assistance bands for regular push-ups, there's absolutely no reason you'll need to be working on HSPU's yet. Just keep working on getting regular push-ups, and then we can discuss doing HSPU's. Mkay? Good.

For some people, RX'd isn't heavy enough. Without even knowing it, your brain makes you load the bar to 120kg's instead of 100kg's because YOU'RE JUST THAT STRONG. It's Pete's Greek blood. He just can't help it.

We had two travelling CrossFitters join our Guns 'n' Hoses class, and it was great to have you! Jeremiah and Stacey are from California, and they are looking to move out this way. Like any dedicated CrossFitters, they are scoping out the boxes in the area to see which one they like best. (Pick Me! Pick Me!) Jeremiah was eye-balling the record board, and thinks he's going to take a few of Pete's gold medals on the strength side of the board. OH SNAP! It's ON.

Due to the CrossFit sectionals this weekend, we have a change in our class schedule for Friday and Saturday. If you click on our schedule page you will see the class availability. This is a good time to get in the habit of registering for classes through Mind Body Online. Not only will this give coaches an idea of how many people to prepare for, it will also alert you guys to any changes in our schedule. We are not making it a requirement yet, but let's start making it a habit NOW before it's required.