410 W Geer St, Durham, NC 27701 (919) 907-1233

Bodyweight Endurance

This Saturday, March 31st CFD is participating in a local fundraiser WOD for injured Raleigh Police Officer, Adam Young. 

 Check out the details here

WOD for Tuesday 032612Click Here For Today’s Schedule
Handstand Pushups/Muscle Ups
–Rest–
For Time:
Run 800m
5 Handstand Pushups
2 Muscle Ups
Run 400m
10 Handstand Pushups
4 Muscle Ups
Run 200m
15 Handstand Pushups
6 Muscle Ups

Post Workout Time to Comments
For the skill segment, work on HSPU and MU progressions.

For the conditioning workout, scale HSPUs and MUs as necessary.

Great progressions for HSPUs!

CFD is going to see the Durham Bulls on May 19th!  

Hope you can join us.  Click here for more info

8 Comments
  1. avidbruxist Reply
    Shiv will be scaling up to hand-release on both, and I'll be combining to do a handstand-pushup-muscleup. It's complicated but requires the exact kind of athleticism/style I'm blessed with.
    • Dave Reply
      Amy - I would expect nothing less from either of you :)
      • Dave Reply
        You'll notice a big new cork board up by the water fountain. Feel free to post any posters or notices you may have about any community events, things for sale, etc etc. The Monthly PR Board is now located over between the KB Rack and bumper plate storage. Coming soon: Monthly Goal Board AND Monthly "Confessions" Board
  2. Nick F Reply
    My shoulder is a wreck (can barely lift it above my head) and it's not post workout soreness. I was thinking of subbing GHD for the HSPU. Any suggestions to sub for the muscles ups?
    • Dave Reply
      Nick, what did you do to it? We squatted yesterday. Perhaps really tall Box Jumps for a MU sub...and keep the number of reps the same (2, 4, 6). So these would be nearly max height jumps. Can you pull at all? How bout some good, strict deadhang pullups?
  3. Brad L Reply
    Nick, Here is some help for your shoulder. If you are having the same problem I had with the starting strength template this will help. http://www.mobilitywod.com/2011/03/episode-199365-a-word-about-your-shoulder-health.html
  4. Nick F Reply
    Dave, think I strained a rotator cuff doing the KB push presses yesterday. Been doing some passive motion today just to keep it moving. Doesn't seem as bad as when I tore my labrum a few years ago, so I got that going for me. Well that and a ton of PR's this month. Brad, thanks for the video. I'll watch it and see if I can add any of it to what I'm doing to recover.
  5. Troie Reply
    I did a couple sets of good singles for the HSPUs and MUs to get ready for the WOD which was a great one...17:15 Rx.

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