Thursday 110825

With a continuously running clock, do one pull-up and one handstand push-up the first minute, two pull-ups and two handstand push-ups the second minute, three pull-ups and three handstand push-ups the third minute… continuing as long as you are able. When you cannot complete the required number of reps for either exercise, continue only with the other as long as you are able.

Use as many sets in any order each minute as needed.

Post number of minutes successfully completed for each exercise to comments. Their sum is your score.

Dombey and Schiesow, moving there body's in a way they were meant to be moved, pushing something heavy!

The fitness industry uses the word "functional" as much as the food industry uses the word "natural".  It is used so much so, that it no longer retains it's original meaning.  So what is the true meaning of a functional movement and why is that the best way to achieve fitness?

A functional movement is a movement that mimics the patterns found in everyday life and sport.  Squatting is simply standing from a seated position, deadlifting is simply picking something up off the floor.  The key here is that no man invented them.  They were here long before people were striving to be the fittest.  Isolation movements are not found in everyday life. Imagine you are in a grocery store parking lot.  You see a women across the lot with a heavy bag of dog food on the bottom of her cart.  She picks it up, brings it to her shoulders and heaves it into the back of her car.  Essential she cleans and jerks it.  Now, wander your eyes around the same lot, is anyone bicep curling their grocery's into the car?

Functional movements have two important characteristics.  First, they are what the body is meant to do, they are mechanically sound and therefore safe.  Secondly, functional movements elicit a very high neuroendocrine response (the reason we love Olyimpic lifting)

In order to maintain capacity we must train capacity. 

Functional fitness? Or a colossal waste of time? 


  1. James (O.G.) :

    I bicep curl my groceries into my car. But only when I’m pretty sure there’s someone watching. Afterwards, I kiss my bicep.
    Also, I sometimes calf raise my groceries into the car for three sets of 15 reps.

  2. Patrick M :

    I would pay money to see that group do a rope climb with those kangaroo shoes on.

  3. Cruz :

    Um, so when is Kangoo Jumps going to sponsor our gym?

  4. David :

    Is the guy at the end of the video, right before the Kangoo Huddle, wearing a CrossFit shirt??

  5. J.Wrede :

    I’d like to take this moment to say goodbye, I just canceled my CF membership and joined kangaroo-boot-jumping-jazzercise, it’s been nice knowing you all but their outfits are way sweeter!

  6. Jim Duwve :

    It looks like the girl in the pink skorts is learning to line dance. Reminds me of when I tired to learn the monorail! That guy is wearing a CrossFit shirt.

  7. Joe A :

    Whats’s amazing are the number of people attending the class…people love easy stuff. Totally embarrassing. However, those things look like fun after a few drinks.

  8. Erin :

    I have been doing some Kangoo training and I feel it’s really prepared me for the numerous times I have unexpectedly found myself on a giant trampoline with a nothing but a ThighMaster and Jane Fonda DVD. Unknown and unknowable all the way.

  9. Kevin :

    Friday”s WOD…. Kangoo box jumps

  10. bill :

    Todays picture made me think of the titanic, and no comment on the video

  11. James (O.G.) :

    That workout looks an awful lot like dancing, which (for people with more rhythm than me) seems to be something that the human body is designed to do. Are they wearing stupid bouncy shoes that don’t make them f’ing elite? Sure. But let’s not be so hasty to judge everyone that’s not us. What these people are doing is a hell of a lot better for them than sitting their asses on the couch and eating nachos.

  12. Tobias Coffin :

    I want to wear those shoes around. They look fun!

  13. Beau :

    Next thing you this instructor will be teaching the proper rowing technique…
    gotta love people:)

  14. Erin :

    Dearest James- Of course they’re doing much better than nothing. So are the people at the gym doing hours of curls. But you’re missing out on great comedic material by jumping (ha!) to their defense!

  15. Lex :

    About as “functional” as double unders, hand stand push-ups and overhead squats and we do those a heck of a lot. The aforementioned movements are not found in nature but they have a place in fitness routines as maybe does Kangoo jumps?
    And for argument’s sake, if a bicep curl is not a functional movement, trying eating today without the bicep curl (cut off sleeves and mirror optional).

  16. Cherie :

    Love the passion guys. I do believe I would argue the functionality of double unders, HSPU’s and especially overhead squats. I would also argue that I never bicep curl anything of any significant weight (you could say eating is a core to extremity movement and is trained adequately by just doing it – like walking, but is that fitness?).
    The real argument here is what is the optimal way to achieve fitness and if that’s the question you must first come to an agreement as to what fitness is. I personally do not believe that cardio respiratory endurance is the end all be all of fitness. It has it’s place, it can be super fun as shown above and that should be encouraged.
    The post is not intended to Judge the jumpers, it’s intended to truly think about what it is that you are doing and why you are doing it. If Kangoo jumps makes you happy and you have a great time doing it, by all means. But don’t call it functional fitness and especially not a complete program.
    To your point on dancers James. Yes the human body is meant to do it. Dancing is a specialty and once an athlete specializes something else is compromised. Again not a problem if being a dancer is what you do and love, etc.. etc. But not a complete picture of fitness. Just like being a runner or powerlifter is not a complete picture of fitness. They are pictures of cardio and strength and that’s it.
    While I do love CrossFit, it is not crossfit I would defend, it is the power of a complete fitness regimen and movements chosen within that realm. Athletes, teams and universities everywhere have been doing it for a long time before CrossFit, CrossFit just brought it to the general populous and defined it.

  17. James (O.G.) :

    Sweetest Erin, you know me – I would never insult someone merely for entertainment. Also, I’m fully in favor of any exercise program that involves women jumping up and down.
    @Lex – you’ve inspired me. I’m consuming the rest of my food today by cleaning it into my mouth.

  18. NateRader :

    8 rounds of hspu
    18 rounds of pullups, both Rx. Total score 26. Thank you to Luke for making sure my hands were good enough to continue!
    That video is both hilarious and enraging all at the same time.

  19. Hanna K :

    Getting in my WODs in, in Sydney, Australia – no HSPUs or pull ups in the crappy hotel gym, but 4 rounds for time of 500m row, 3 mins rest: 17:14 🙂

  20. Lex :

    Cherie- Playing devil’s advocate, I’d respectfully like to disagree with your comments. DU’s, HSPU’s and overhead squats are full body exercises/skills created to help/aid in training functional movements and general fitness. I dispute that they are functional movements in themselves. Can you walk me through your hypothetical grocery parking lot and point out the DU, HSPU and overhead squat movements? It sounds as though I’m splitting hairs but since the argument in part was the broad and overuse of “functional” when describing movements, I thought it to be relevant.
    You also asked the question, “what is the optimal way to achieve fitness and if that’s the question you must first come to an agreement as to what fitness is.” Fitness like functional is tossed around way to often especially in CrossFit (CF). When the CF games claim of “fittest on earth” it would be more accurate to tag it as “fittest crossfiter on earth.” Fitness cannot be measured in a vacuum or according to CF. Fitness in basic terms is the ability to perform a specific physical activity. CF fitness is different from other types of fitness.
    CF is the best at gaining optimal CF fitness. CF does not create the optimal fitness for football, tennis, baseball, track and field, and so on. As you stated, coaches have been training athletes over the decades with elements adopted by CF (the good one’s anyways) along with other specific training within their sports realm. Unfortunelatly, there is no optimal way to achieve “fitness”. Luckily, there are lots of really great ways to get fit for your physical activity of choice and CF is definitely one of the most challenging and fun of those ways.

  21. Matt :

    Lex, nobody ever claimed that CF is a sport specific training program. In fact, we’re saying that CF prepares you generally for any task you’ll find in life. For instance, if you can perform a HSPU (or an assisted HSPU) you’ll be able to press a load overhead, roughly as heavy as your bodyweight. If you have the accuracy, coordination, and stamina to perform double unders, we’re confident that you’ll be able to run fast and with the ability to utilize effective running technique. If you have the midline stability, strength, and flexibility to perform an overhead squat, I have no doubt you’re able to pick at load up, support it overhead and carry it up some stairs.
    A bicep curl is an excellent accessory exercise that improves strength about a single joint. Unfortunately, life rarely affords us the opportunity to isolate a single joint when moving a heavy load is required. I.e. let’s see a person curl a 65# dumbell as quickly and as easily as he would be able to do a 65# dumbell hang power clean (multi-joint). A jump, squat, and a press are perfectly functional as they are safe, effective, and natural.
    If you find a general physical preparedness program that improves general fitness (increased capacity across broad time and modal domains) better than the CF program, just let me know. I’d be happy to take on a challenge in a array of physical tasks that are balanced along a broad spectrum of activities. If the opposing program works better, I’d be happy to adapt ours.

  22. James (O.G.) :

    Oooh! Fitness dork fight!
    Lex, you say that there is no optimal way to achieve fitness. If you define fitness, then clearly there must be an optimal, or best, way of achieving it. The issue that you raise is that there are different “types of fitness.” you say that fitness is the ability to perform a specific activity. CF would say, no, fitness is the ability to it, but it’s s semantic argument. CF has defines fitness in this way and argues that its methodology is the best way to achieve it. It’s hard to argue with this as “CrossFit” is defined so loosely and really means, “an evolving methodology of exercise designed to improve your work capacity.” as matt illustrates, if someone comes up with a new movement or new approach (Kstar’s emphasis on mobility, for instance), that gets incorporated into what “CrossFit” is.
    Ok, that’s all from me. Thanks for letting me write about something other than tax law for a minute.

  23. David S :

    12 – 5 RX

  24. Matt :

    Strict thru 9 pull-ups and 5 HSPU’s.

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