13:56 Rx'd

남(m)/46(Korean age 46 Western age 46)/171cm/94kg/211123/
4 rounds for time of:
400-m run
1-minute handstand hold
Post time to comments./
39분32초/
화요일 저녁와드

CFWUx1
20:09

10:40

Handstand assisted with wall

Rx Time: 12:50 w wall

12m 4R AMRAP. EMOM:
1. SDLHP, DU, HS hold
2. Heavy bag, DU, HS hold
3. SDLHP, DU, HS hold
4. Heavy bag, DU, HS hold
Couldn't get to the track and my knees are long time casualties.
SDLHP 29, 24
DU between 50 and 70
Gave the heavy bag some welly
Two HS hold each round of at least 20s each. Drew the last one out to exhaustion (45s) then did a plank.
I was breathing heavy throughout.

20:03 Rx’d 

15:00

20:00 with free/side wall assist. Mostly free with taps on the wall here and there. Runs started slow and maintained 8ish mile pace. 

Really don’t like the after effects of breathing hard upside down so I rested 15-20 sec before beginning each handstand. Handstands are getting more solid. 

190/lvl40/69”

16:23 Rx'd, treadmill @ 2.5% incline / handstand holds assisted by wall

F/ 23/ 5'4/ 138

RX 12:36 unbroken holds. My friend Heather did freestanding handstand holds. 

12:29

16:37. Cut down the breathers between running & handstand. Stay mentally engaged during the handstand!!

14:59 Rx’d (?) ...... used wall.

18:00 RX

12:52, Octane Free Runner and wall supported HS holds.

11:30 - Rx
Really almost threw up on the last 2 rounds being upside down. 

13:06

M/35/5’10/190

Rx’d 14:10

4x27 cal bike, 40x2 overhead hold db, 35, 30 21:30

12:30
Shuttle runs in a 100m corridor.
Wall handstands.
43/1.78m/75kg

Scaled to 2 min planks
20.50 min 1👍

17:17 treadmill @ 3% incline 
M/44/6'2"/212

14:24 Rx’d

10:18 (rx)

Hinshaw for the warm up definitely helped. 
17:06 Rx 

17:43
Too dark to see the clock, so I did 3 max time handstand holds against the wall per round.  Probably a little more than a minute each.

12:25-scaled to plank holds

16:39 using wall. 25 mph wind gusts added a twist!

4 rounds for time of:

400-m run
1-minute handstand hold

20:00

19:33 free handstand hold

I performed for 13:40. I really liked the complex.  I love the handstand.  a short distance of 400 meters develops endurance very well.  you do not have time to suffocate.  the main thing is to keep your breath and only forward))

17:08 RX
HS Holds 30 sec X2 per round! So I didn’t collapse on my face! 😂

Scaled 4 rds
300m
1 min handstand hold
14:40

Did the Wednesday WOD, then this one back to back. 13:50 wall assisted hs

11:14 rx if rx is against a wall 
M/5’9”/157lbs/45yrs

35/5’9/195/M

Rx 12:46

Handstands against wall
12:29

11:48
HS holds against wall

TIME rx : 11:57
LDF CrossFit Chiapas, México.
Warmp up:
-Lunges 
-Shoulder taps
-Shoulder rocks
-Wall climb

12:46 did the run on a treadmill otherwise distance and holds Rx

12:46 did run on a treadmill so not sure if it counts otherwise all distance and holds Rx 

M/45/6'2"/180#

Treadmill runs 2% incline
HS holds against wall
12:01

12:54 
HS Hold against wall
Did outside/27 degrees 

5’8” / 169 lb / 21 / M

Rx’d 13:11

14:05 Rx 

17:30 (ski erg)

15:22
4 rds of 400m run / 1min cumulative  handstand hold on wall
M / 40yo / 176cm / 71kg

M/175cm /74kg /39yo
HS against a wall, broken...
12 '24"

14:11 Rx
Runs 2mins or under & all handstand holds unbroken. The transitions from outside to inside took me too long. I guess I should have ran instead of walked. 

13:38 subbed rowing for running (12cal on my fuel f350 which took about 1:30-1:45) and handstand holds against the wall

As rxd
16:45

10:55

First complete WOD! 14:45 treadmill and using a wall at gym

11:01, handstands alternating against wall and free

RX’ 11:21

11:26
Runs were about 1:28/400m
Handstand holds against a wall - 2 unbroken/2 were split 40/20 sec

M / 39 / 6’2” / 205
RX
11:52

13:19RX

14:58

Subbed 20cal on elliptical trainer for 400m runs*; HS with heel(s) touching wall:

13:41

All HS unbroken!

*Turned an ankle and pulled a groin yesterday on a trail run; also, it's freezing this morning.

11:50
Used a treadmill- 1.5 incline
Free standing hand stand holds

11:18 Rx

About 1:40 each 400m
HS holds unbroken against a wall
Leaves 58” of total transition time (mostly taken after each run)

12:51 Rx

It’s crazy how being upside-down really messes with your legs recovering from the run.

16:01 not rx’d. Handstands are hard! Tried to push run. Good job all!

12:10, 20s/40s freestanding to wall support HSs, 400s were 1:25-1:35ish

11:30 Rx

14'50''

16:32, 400 M row, 35# DB OH hold

M/49/6’6”/205
3 x 400 m run + 1:00 extended plank
10:05

14'30" using wall for hs.
Running up and down small hills.

4 rnds
500m row
1 min hs hold-feet against wall--2 sets each rnd
20:16
wanted less than 19 min but that 4th rnd hs hold was rough for me...
m/49/175

16:50 using wall for handstands

15:09 rx 

RX:12'09''

INTENDED STIMULUS
.
Okay, let's give this the treatment it needs. Let's make this into a fire-breather, The closer we can get to the 15 minute-mark or below, the better. Today is an excellent day to push the runs knowing that your legs will get a rest on the next station and that you only have four rounds. Today is also a great day to practice approaching the handstand like you would any other technical and stamina driven movement: break early and often, don't go to failure, and prioritize quality of movement. Remind yourself that the purpose of good form is efficiency. When you are learning form it does not feel like that because you have to think so hard about everything, but the more you practice, the more automatic it becomes and the more efficient it is. Today is an excellent day to practice good form in running and the handstand position, given that the neurological demands of this workout are not super big -i.e., it is not a brainer. Today choose a variation of the handstand that challenges you, but you are positive you can complete the minute with at most two short breaks. If the distance in the run is going to take you longer than 2:30, then decrease it to something you can do under 2:00 minutes the four rounds. Be efficient!

OPTION 1
4 rounds for time of:
400-m run
1-minute handstand hold - assist with the wall, band on rack, or box on forearms*


*RX is freestanding


OPTION 2
4 rounds for time of:
400-m run
0:45 handstand hold - assist with the wall, band on rack, or box on forearms


OPTION 3
4 rounds for time of:
300-m run
0:30 handstand hold - assist with the wall, band on rack, or box on forearms

Warm up for 191126:
GENERAL WARM-UP

“Hinshaw Warm-up”
At a walking pace, perform each exercise in 10-meter increments:
- High-knee karaoke, over-the-hurdle, knee-to-chest, figure 4, walking lunge with reach, lunge with torso twist, and toe touch
At a jogging, perform each exercise in 10-meter increments:
- High-knees, butt kickers, straight-leg run, side step, side step with jumping jacks
At a walking pace, perform each exercise in 10-meter increments:
- Toes-out walk, toes-in walk, walk on heels, walk on toes, walk on outside of feet, walk on inside of feet

SPECIAL WARM-UP

Handstand hold
20-m of a high-hip bear crawl
3 reps of wall walk
3 partial range-of-motion kick-ups to the wall
3 sets of 1 full kick up to the wall + 15-second handstand hold
 
Practice round
100-meter run
10-second handstand hold

Globo scale: as rxed.  If using a treadmill use a slight incline.  If running isn't feasible row 500m, assault bike 27 calories, or do 80 double unders/160 single unders per round.  If handstand holds are not allowed sub heavy dumbbell holds overhead for the minute HS holds, note the weight used. 

Champions Club Scaling Notes

RANT
Breathing is going to be the main thing challenged here today. Being able to breathe and brace your abs at the same time is a really difficult thing to do, but really important for any kind of lifting at multiple reps. So sprint the run and then see how well you can brace your belly while being upside down and panting like a dog. In fact, instead of doing the 1-minute timer, just see if you can hold for a few sets of 8 breaths. Drag them out as slowly as you can.

I SHOULD TRY THIS AS RX'D IF: my eyes won't pop out of my head on the handstands

NEW TO CROSSFIT VERSION: as is, or sub extended plank for handstand

GROUP VERSION: as is, might go wall-facing to avoid overextension.

INJURY VERSION: themes are monostructural, static hold, unilateral loading, overhead, pushing, midline stability. Pick one thing that will get your breath going and one thing you can hold still for and go 4 rounds.

WARMUP
Running jump rope - running prep
Hollow hold - midline prep
Kip - overhead prep plus practice keeping feet together for running position
insert thing you suck at
insert thing you suck at

GENERAL FEAR LEVEL: I am ashamed to say again that even after like 14 years of CrossFit I still underestimate some workouts on paper. I was thinking something like a 4 at first glance. I would say 6 or 7 now.