3 Rounds For time


500m Run

15 DB Squat Cleans (40)(30)



Post results to comments.


Jami Foot Ankle mobility from bmack on Vimeo.

mobilizing the knee joint from bmack on Vimeo.

(video courtesy of IAMUNSCARED.COM and CF Endurance architect, Brian MacKenzie)

26 Responses to ““Headwind””

  1. Chrissy

    15:46 (SDBP/15#)
    Geeze – this one kicked my butt this AM!

  2. Speedy J

    16:22(Rx!!) First WOD with HSPU Rx..Happy Friday!! Good job Jamie with blue mat..no more abmat. Thanks for the push Ramrod..nice to have you there in the am.

  3. G

    17:23 (Rx) – Running feels good nowadays – BMack’s POSING πŸ™‚
    Had a blast with the 3 lonesome rangers at 930!
    Pacemakers and Thundercats crew were jam packed though! Great crowd!
    Good to see Ringer, Lloyd, Chrissy, Sniper, NChurch, Sniper Josh, MasterG, Alice, Don M, The Irishman back in action!
    @Chrissy, glad your circadian rhythm is adjusting back!
    The Plemmons (regular Vamps) showed up with the Thundercats for a change.
    Way to go on the following HSPU milestones so far:
    Speedy J – Rx
    Junior – blue mat
    Fam – blue mat (glad you stuck with it)
    Arnold – 1 abmat with awesome kips and a Post-WOD Rx HSPU!!
    MikeB – Post WOD 2 abmats
    Bobby – 2 abmats
    Marlon – 2 abmats
    Lots of good looking pikes with torso perpendicular to the floor or minimal angle!!
    Now, I’m off to Corpus Christi!!!
    Everybody have a blast this weekend!
    Duke Blue Devils lost – booooo!

  4. Nicol disco d

    Have safe trip G …..
    Don M welcome to the box!!!!
    20:27 (pike, 25#)
    Good job T-cats.. great WOD!!

  5. Junior

    24:25 (blue mat)
    Thank you SpeedyJ, Ramrod, and Grace for pushing me with HSPU. The 1 abmat definitely looked good after round one πŸ™‚
    Ramrod and SpeedyJ thanks for sticking around with me and pushing me on the last round! It helps soooo much!
    SpeedyJ, awesome job on the Rx, you are a stud!!!

  6. Jackrabbit

    Way to go everyone on their HSPU’s! Today is a big day!!!!!!!!

  7. Mike B

    18:40(30#, Pike)
    decided to go light after yesterdays WOD attempt at 1/2Rx. Not quite there yet, but gaining on it.
    Arnold – way to finish strong today those kips were awesome! and congrats on the Rx HSPU!
    Attempted real HSPUs post WOD failed at Rx but was able to get 2 in a row with 2 abmats!
    Thanks for the push today G, Coach D, and 8:30ers that stayed behind.
    Have a safe trip to Corpus G!

  8. philip wiesenthal

    First rx hspu today! BTW dont know if anyone heard but i beat Ramrod’s time on the wod yesterday by 2 minutes lol

  9. Ramrod

    Weezy, oh how I would love to talk crap to you right now. But being a coach I will just say congrats on the handstands today lol.
    ARNOLLLLDDD! awesome work!
    Nice work speedy, junior and to the rest of the pacemakers this morning

  10. G

    @Arnold, made my day too πŸ™‚
    @Weezy, that’s a big milestone on hspu and I didn’t mean to leave you off my earlier post.
    @Jackrabbit, good to see you chime in!
    @Chief, D U D E !!!

  11. mario c

    mario c
    200 m shuffle
    7 DB squat cleans 8#
    10 regular push ups

  12. Jim

    Nice Job ACF! Those HSPUs are coming along! Special Shout out to Stephanie…I’m so proud of you. Now do a work set of 5 πŸ˜‰

  13. Marlon

    19:22 (30#DB 1rd,25DB 2rds, 2abmat)
    Lower back is tight today. Thanks coach G for the tip on how to loosen it up.

  14. T-REX

    15:36, 25#DB, 1 abmat – first time in a wod. Let me know if anyone is looking for another female for the Crawfish Megafest @ Bayou City CF. I will do Standard or Scaled

  15. Nisha

    18:57 (25#DB, 1.5abmat)
    Success at 1 abmat during post-WOD practice
    Great job 5pmers….everyone in the class reached a PR on the HSPUs πŸ™‚

  16. Green Lantern aka Playboy (fka bryan g.)

    18:54 (35/1.5 abs)

  17. Tammy (TMac2)

    22:17 (20#,2abmats)
    First time to do HSPUs,thanks for all the help Daniel and the encouragement of the 5pmers.

  18. Jen C

    17:21 (25#, 1abmat)
    Post-WOD work on kipping HSPU…thanks Ramrod for getting me to do them RX!!! Woohoo! Great job to all the milestones achieved in the 5pm class! Everyone was awesome!

  19. Gina

    17:?? (25, pike)
    finally got a hand stand (and a big laugh for the 5pm class)!! Thanks for the encouragement everyone to not give up, even if I do crumple/go sideways πŸ™‚
    nice work on the kipping hspu!!

  20. Ruel(the situation)

    I was surprise with my handstands today.. Did it all unbroken.. Must be the shoes, right, G?.LOL!!! Good job Fam on that HSPU… Johnny and Arnold were amazing in pushing yourselves..Everyone did well today….
    Have a great weekend everyone and safe trip G….

  21. Teach

    Sorry I missed this one today! Body told me it needed a rest day, since it’s been about 10 days since I’ve had one.
    Congrats on the HSPU milestones everyone!