Tomorrow I’ll be all the way up in Mill River with my cross country runners. I hope you all are finding your way into the gym.
Reminder that we have comp class from 2 to 4 tomorrow afternoon after our Special Olympics class from 1 to 2. If you know anyone that would be interested in this class please let us know or please have them contact us or just drop into this class.
Now time to get registered for the Island Throwdown up in Summerside on November 17!!
comptracker.io to get registered folks.
Love the saying today from Karen Chin. As she was crushing out her burpees she said ‘Change your Focus. Change your Thinking. Change your Life.’ That is some growth mindset work right there. We can not always control what is going on around us, but we can control our reactions and how we deal with the storm.
Handstand Walking/Handstand Hold/HSPU
In this order you can progress for the handstand hold and handstand walking:
Wall walk - Wall walk, nose to wall - Handstand Hold - Shoulder Taps - Handstand Walking - Freestanding Handstand Hold
There are tons of small progressions in between these skills written above, but this give you some idea of where you are and where you want to go.
For the handstand pushup, here is what we have:
Strict Press - Pushup - Box Pushup - Strict Pushup - Kipping Pushup
A few less progressions written up there, but all the same, many small milestones in there on your way up to the perfect handstand pushup.
Building the perfect Air Squat
Mechanics - Consistency - Intensity
I’m stealing this workout from the main site, crossfit.com. So here we are going to work on these two skills as they relate to the workout.
3-minute Handstand Hold or 2-minute Wall Walk Hold (Accumulate)
100 Air Squats
50-meter (150ftish) Handstand Walk or 100ft Handstand Walk or 10 Wall Walks or 3-minutes Handstand Walk practice
100 Air Squats
30 Handstand Pushups or 30 Box Pushups or 30 DB Strict Press
16min Time Cap
400m Cool Down Jog at the 16min time cap
- Team 782
WoD 1: Class WoD
WoD 2: Wodapalooza Qualifier #7 – Death by E2MOM
· 8 Burpee Box Jump Overs
· 8 Hang Power Snatch (115/80)
· 8 Thrusters
Weightlifting: 20 mins
· Front Squat 5x3reps
Then, EMOM 9
· 10 Bulgarian Split Squats (5/leg)
· 10 Jumping ¼ Squats with Barbell
· 10 OH Walking Lunges with Plate
Shoulder Endurance: EMOM 5
· 12 Seconds ME Strict HSPU + 40 Seconds Strict Press with PVC