With a continuously running clock, do 1 pull-up and 1 handstand push-up (or push-up) the first minute, 2 pull-ups and 2 handstand push-ups (or 2 push-ups) the second minute, etc., 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.

When you tap out, your coach will give you extra work to do to help you get further next time. Examples: 3 sets of 8 triceps press-downs, 3 x 10-12 body rows, etc.

Tabata mountain climbers


Mike Warkentin is the owner of CrossFit 204.

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I wanted to squat today so I started the WOD with 3 x 5 back-squats. I used 210lb. for all three work sets. I also did 2 x 10 rev. hyper, 140lb.

12 rounds for the WOD. HSPU’s were good until round 5, at which point I started doing 1-2 reps per round for the HSPU’s, and full reps for the pull-ups. I tweaked my neck on the way down for one of the HSPU’s, so I stopped after round 12. I think I had a few more rounds in me…. I’ll never know! Challenging WOD.

Kathy Kirby

You can still eat your pancakes!! check this out..


 1/2 cup ground almonds (or store bought almond meal)
 1/2 teaspoon baking powder
 1/2 teaspoon cinnamon
 2 tablespoons xylitol (or use stevia to taste)
 1 organic egg
 4 additional organic egg whites
 butter

Mix almonds, baking powder, cinnamon, baking powder, xylitol, and egg. In a seperate bowl, whisk egg whites to soft peaks. Fold egg whites into the almond mixture. Heat a non-toxic skillet (no teflon!), add a pat or two of butter. Drop batter into hot pan to size you prefer – silver dollar size to CD size. When browning occurs around the edges flip and cook the other side.


    …And possibly some organic maple syrup.


Good workout today, I was quite happy with my hspu’s. I will learn to love regular push ups one day. Maybe. Saved my legs for tomorrow’s throttling of the tower.
See y’all next week!


I cashed out on the HSPU at 7 rounds +6, and I managed 16 complete with a small hand tear on the pull-ups.

I heard rumours the 7 and 8 p.m. classes did some biceps curls.

Who runs this place?


Maybe they were going to the bar afterwards……?

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