3 Rounds NFT of:
Piked Wall Walk Hold for :15
Log Roll Left 3 V-Ups, Log Roll Right 3 V-Ups
20 Hollow Rocks
5 Rounds NFT of:
Dumbbell Press, heavy 5
5-10 Handstand Push-Ups
Log Roll Left 3 V-Ups, Log Roll Right 3 V-Ups
5 Rounds Not For Time:
8ea Kettlebell Snatches
12ea Goblet Reverse Lunges
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Gina G and Aileen H after completing the Go Ruck Challenge this weekend
At the moment it's difficult to properly reflect on today's 1am-2pm Go Ruck Challenge because my body is in a world of pain and I'm running on little sleep (plus some peanut butter m&m's) but here are my top two thoughts. This 9/11 tribute challenge included visits to several Brooklyn & Manhattan fire stations to show our respects to their fallen heros in form of push-ups, squat thrusts, flutter kicks, etc which was an amazing structure for the whole challenge. We took a sunrise dip in the Prospect Park duck pond for general splashing, thrashing and manmakers! (**Afterwards steam rises off of your body as you do up-hill buddy carries!) How many people can say they've enjoyed that experience. Oh and as a bonus third thought; all of our CrossFit training definitely had us physically & mentally ready to attack anything thrown at us in this Challenge. Thanks CFSBK! -Gina G
Developing Your Handstand
Anyone who came in on Monday or Tuesday had an opportunity to work on their handstands in class. Some folks were seasoned hand balancers while others were working towards their first full inversion. If you're new to the handstand game, read over these tips to start moving in the right direction.
- "Active Shoulders" mean that you're shrugging up and back slightly. Try to open your armpits and push the floor down.
- Your elbows must ALWAYS be locked out. If they bend, you'll collapse
- Grab the floor with your spread out fingers, your fingernails should turn white
- Eyes are looking right between your hands on the floor the entire time. Your neck will be extended JUST enough to make this happen. No more, no less.
- When in doubt.. SQUEEZE!! The more moving parts you allow in the system, the harder it is to organize. Think of making your body as rigid as possible.
- Practice makes good enough. Being on your hands is weird at first. Practice the skill 2-4 times per week in order to accelerate your development. A handstand session can be anywhere from 3-10 minutes, the latter being with LOTS of rest. Don't practice in a fatigued state. Less is more sometimes.
Static before Dynamic
Before you attempt kicking up to full handstand you have to develop the shoulder strength and body control required to take your weight from your feet all the way to your hands. Wall walks are a great place to start and an easy way to develop some shoulder integrity without worrying about coordinating a kick up. Start slow with these and do sets of 3-5 walks holding your most inverted position for 3-5 seconds. Some folks will have to start only going up about half way to a 45 degree angle while others may be able to get within a hands length of the wall. Focus on active shoulders and a rock solid midline. Minimize knee bend as you go up and down the wall, try to tip toe down using your ankles. Finally, you should never go up further than you're comfortable with and your hands should never go within 6-8 inches to the wall. If your hands are touching the wall you'll probably flip over onto your back. NO BUENO.
Halvsies before Wholsies
Once you feel comfortable supporting your body weight on your hands you can start working on kick ups. We did this in class with a spotter but you can also do this on your own using a wall. Organizing the initial approach into the kick up is critical. If you start this process slowly there will be much less extraneous momentum that you'll need to deal with later on. Remember, you can SLOWLY kick up into a handstand, it should feel more like a big reach that a flip. Watch this video to understand how to position your body for this portion. Once you can do that consistently start kicking up higher and higher with your lead leg while your trail leg stays low in a split. This will allow you to get all your body weight onto your hands while still controlling your body position By keeping the back leg low you increase your margin for error on each kick up. Get to the point where your lead leg's heel can gently tap the wall and come back down. The final step would be to gently get both heels to the wall. While he's not using a wall, this video shows you what I'm talking about. Practice this regularly and focus on how graceful you can make the whole process. Get good at kicking up with both legs.
A sneak peak at next week's inversion strength training
Efficiency in Handstand Push-Ups CrossFit