As Many Rounds As Possible in 15 Minutes:
5 Pull-ups
10 Push-ups
15 Box Jumps (20″)
Results
Day 28 of the Burpee Challenge! We’ve started to lose some. Stick with it! (Especially over the next few days)
After the CrossFit Football WOD above we went through handstand instruction. Each of you probably did these as a kid and then never since. Well, there is no time like the present to learn how to do them again. Each class covered basic handstands against a wall, using a spotter at first. We also covered different demonstrations of scaling handstand push-ups, both up and down. We used AbMats for safety pads which doubled as targets for scaled push-ups or negatives. Even a few of you tried the paralettes for some handstand holds and negatives (this was good to see how much more difficult those are over hands on the floor). The most striking thing for me today was how the universal chorus of “I can’t” and the looks of “no way” when you were told we would finish with handstands turned into a bunch of high fives and several of you saying “I did it”!
The handstand is a valuable component to train core strength, balance, coordination and agility. It will help your press, teach you eventually how to maintain a hollow position, and overall give you better body awareness that you can use in all of your athletic endeavors. We will do more of these to build this skill. Who says you can’t still be a kid?
Notes:
Gym Holiday Hours:
- 12/24:
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- Tomorrow Christmas Eve we will have one WOD in the morning at 10am or if you want a second wave come at 10:30am to get warmed up and go. After the WOD is an open invite to go raid the local coffee shop for some caffeine to get us through the festivities.
- The affiliate team will meet at 9am for CF Games training. If you are in town get in the gym!
- 12/25 – 12/26: We are going to close on Christmas Day and the day after. We will resume our regular programming following this downtime! Burpees are still required! If you made it this far don’t fall off the sleigh.