It’s November already! Hope you all had a terrific Halloween.

 Thanks to everyone who hit our Halloween WOD today. Was a brilliant atmosphere at the gym and some fun costumes!!! 

Thanks to everyone who hit our Halloween WOD today. Was a brilliant atmosphere at the gym and some fun costumes!!! 

Prize for the best costume!

Our winner is KEN WONG Congratulations mate a Starbucks giftcard is waiting for you!!! You defintely deserve it after sweating your way through the entire WOD in that suit!

ALISON LAM wins a free month's membership after accompanying Lauren on Saturday!!!

 

Great job this past month to those who stayed dedicated to October's challenge. Some of you have greatly improved your pull ups and will now be able to crush them in WOD's.

This month our challenge is to give you all Handstand happiness!!!

I have a fantastic 4 week program with 3 short workouts a week to help with your balance, shoulder and core strength, and coordination - all essential components of handstands, freestanding handstand push ups, press handstands, and handstand walking. You will work mostly strict movement, focusing on fundamental core stability. Scaling is important, there are various levels and scaling to learn these skills. Learning to be comfortable inverted, especially as an adult, takes time and effort.

Focus on these four things when doing handstand work:

 

  1. Form matters! Pointed toes, tight core, and active shoulders are all important.
  2. Keep the majority of your weight mid palm but use your fingers to "grip" the floor to find balance.
  3. Gaze your eyes in-between your thumbs (without moving your head too much). This will help you find your balance.
  4. Spread your fingers for more surface area.

 

*** Always ask for a spot when needed or scale the movement.

 

 

Week One - Balance, Handstand, and Core

Day One

Rest as needed between sets.

 

Rx'd work:

  • 10 x 10 second handstand hold (belly to wall)
  • 20 tuck up
  • 30 deficit hand release push up (set plates for your hands )
  • 40 superman pulses  

 

Scaled work:

  • 10 x 10 second handstand holds off box
  • 20 tuck up
  • 30 hand release push up
  • 40 superman pulses  

 

 

Superman Position

 

Day Two

Rest as needed between sets.

 

Rx'd work:

  • 5x20sec frog stand holds - try straight arm (working balance on hands)
  • accumulate 2 minute handstand hold - belly to wall
  • 2x30 shifts from right to left - back to wall**
  • 4min - tabata hollow rocks (in straight/hollow body position)

 

Scaled work:

  • 5x20sec frog stand holds - bent arm (working balance on hands)
  • accumulate 2min of handstand hold with one leg on box and one leg in air straight up
  • 2x30 shifts from right to left side - legs on box**
  • 4min - tabata hollow rocks (in tuck position)

 

**work slow, making sure you shift weight over the dominant shoulder

 

 

Hollow Position

 

Day Three

Rx'd work:

5 rounds for quality

  • accumulate 1 min of handstand - wall or freestanding
  • 10 strict barbell presses @65% bw
  • 10 hollow to superman rocks

 

Scaled work:

5 rounds for quality

  • accumulate 1 min in handstand (off box/one leg up)
  • 10 strict barbell presses 50% bw
  • 10 hollow to superman rocks

 


Handstand Shift from Right to Left, Feet on Box


Comment

CrossFit Journal: The Performance-Based Lifestyle Resource