Shovel snow CFWUx1
20min HSW practice
4*carpet in garage + HS hold for final minute (2 sets)

Intense 20 minute upper body strength yoga

21:46. 30 wall walks

9:57 rx’d (PR by at least 5 min) 
Did in my garage in 25x12’ increments. Started out e20s then switched to e30s for a bit after 5-6m. Felt nice and controlled, and I rode the edge of muscular stamina without getting winded-which felt great. 

179/41/69”

M/34/6'/175#

20ish minutes of handstand walk practice. No distance PRs but getting more comfortable.

92m Handstand Walk 4min49s 

M/25/5'8"/160lb
CrossFit AFK

8:12 - Rx (25ft lane)

M/55/185/6’0”

Handstand walks 20 ft x 15 
6:34

Strict OH press 10 x 10 (1 min rest) @ 115 lbs

100 sit shoulder press with 35lb dumbbells

100 HS shoulder taps against wall in 10:36

Did some freestanding HS practice beforehand and just didn't feel confident that I could string together much HS walking to get the stimulus.

approx 100 yd bear walk
2 min cumulative wall HS holds

10 min of Handstand practice

M/36/170lb/5’7”

105lbs for all thrusters
burpees over bar

10:51

13:16 rx’d

Did 40 seconds on , 2 minutes off, handstand hold on wall . ×7 

8:13 Rx

 Surprised how much muscles other than my shoulders were worked 

M/195/6’1”/27

15:32

Not my strong suit 

35/195/5’9/M

Handstand walk about 100 yardsish

Done but untimed.

100 HSPU IAFSAP. 3 sets wall hspu 6 sets box assisted HSPU

M/46/6'2"/185#

Rx'd 
5:40

I can only get maybe 5 steps handstand walking on a good day so used today as a practice day. Worked on HS walks, freestanding HS, & HSPU.

Can't do HS walk yet, so subbed with something inspired by Chris S and John K:

10 min as many reps possible of Wall Walk:
26

Rest 2 minutes then

10 min AMRAP:
25' Bear Walk
25 DU
9rds +25' 
Kept going and finished 10th rd at 10:38.  7 of 10 rds went unbroken on DUs.

Shoulders were cooked after this.  Looking forward to what tomorrow brings.

Terrible

2:53rx

Sc to wall facing shoulder taps, x300...21:24

8:33 Rx (PR)
m/52/5'11"/200#	

11:29

15 rounds of 20 ft.

As rx’d, 6:22.

Would have been a PR, but I double-checked, and my previous attempts were all 100 meters.  This still would have been faster if I had been able to get that last 10 yards in 40 seconds or so.  Felt good today, especially on the first 50 yards.  Did after heavy deads - felt very heavy today.

47m/5'10"/180

Male 50yo/180cm/79Kg 
Scale 20' amrap
20 shoulder tap in HS
50DU

8:28 Rx

Handstand walk 100 yards
If you fall, restart at the point of contact furthest from the finish.
Post time to comments.
Handstand shoulder taps from box and around the world from box 
100 reps total 10:46

:4'52''.  (5m*17+6m unbroken)
https://youtu.be/HZp__csbLMU

Can't do an HS walk. So h/t Chris S for the great sub ideas. Here's mine:

AMRAP, 20 minutes
90 seconds cumulative handstand hold
15 calories elliptical trainer
Completed 4 rounds + 90s HS + 7.5 calories = 7.5 mins HS + 67.5 cal

HS: rd.1 unbroken, rds.2 & 3 w/ 1 break, rds.4 & 5 w/ 2 breaks. On 4, HS buckled with 2s left!

HS hold--HS hand release practice.
then subbed
"Angie"
100 strict pull ups on yoke fat bar
100 push ups
100 abmat sit ups
100 squats
27:37
m/50/175
7 min slower than pr--but first time I've been able to do push ups without pain in my shoulder:)

8:56 
I am able to walk 5-10 steps before falling.
44/1.78m/73kg

Rx 4:33
https://youtu.be/5_-AkgSK24c

Subbed “J.T.” courtesy of CrossFit Linchpin 
21-15-9
HSPU
Ring Dips
Push-Ups 
11:14 scaled

I did 11 sets with a short comfort break about minute 8

Inspired by Chris Sinagoga. Unless someone else has named this pair, I’ll call it;

Last Man Standing. Dedicated to my fellow veterans:

AMRAP 20

25’ bear walk...note NOT crawl. Legs straight.
100 jump rope singles

inevItably the athlete will tire or handstand walk or bear walk. Breaks should still be active and in this case opposite.

100 mètres 5'29 Rx 33 mètres segment

Subbed for hold, as I cannot perform a walking handstand yet and no training partners were around to help me. Did 1:20, but I was suffering really bad since 1:05.

Champions Club Scaling Notes

RANT
A few days ago Jim Rix made a comment about the knees coming in in the Total event. I finally got around to watching it and... I'm really surprised how much some of them were coming in. I haven't watched a CF event in a long time and figured they would all look like they dude in the yellow (far right) in terms of keeping the knees still. Most of my understanding comes from Kelly Starrett. The dude is incredibly innovative in terms of making the things he cares about matter to the rest of us; he's the best resource, in my opinion, for the topic. You asked for my thoughts so here they are: there are many different expressions of CrossFit. The two most popular expressions at the moment seem to be 1) using it as a means to make money and 2) using CrossFit to compete in CrossFit. In the expression we saw this weekend, the goal is to get the best result possible RIGHT NOW ON THIS HERE PLATFORM. In, for example, Mr. Carey's expression of CrossFit at the Champions Club, his goal is to squat in a way that builds good squatting habits, even if that means not getting the best result possible on THIS HERE PLATFORM. 

In all motions of hip and shoulder flexion (meaning, when your arms or legs are in front of you), external rotation needs to happen in order for the joint to be stable: this is why we say "knees out" on squats and football coaches say "elbows in" when blocking, among other cues. We are looking for that torque because torque creates tension. Motions of internal rotation in flexion (the athletes' knees coming in you saw) shows the opposite, meaning the entire system from the low back to the feet is  loose and unstable.  

In the case of the squat, bringing the knees in is also an expression of adduction at the hip, which is a motion that happens every time we stand up. So bringing the knees in is 1) exaggerating the way we stand up already and 2) the "path of least resistance" in a way (less tension = less effort). It comes down to a choice: which habit do we want to practice? Either you want to practice a habit that is helping you solve a temporary task or you want to practice a habit that builds for solving every task that involves squatting in the future. Neither answer is wrong as long as you know why you're doing it.

Same thing can be applied to handstands. Just looking at the picture of Brooke Wells and the girl in the yellow behind her, you can see how their body/leg posture might be helpful in the short term task of 100-yard handstand walk, and also how it might not contribute towards building good habits for, say, running or overhead squat.

WHAT ABOUT THE MOVEMENT
Handstand walk - turning a regular movement into a monostructural movement

WHAT ABOUT THE FORMAT
Part of a bigger pie designed to test fitness - this one specifically blends coordination and stamina really well

TECHNIQUE SCALE
AMRAP in 20-25 minutes of:
2:00 handstand/handstand walk practice
Run 200 meters

CONSISTENCY SCALE
6 rounds of:
Handstand walk for 2 minutes
Rest for 1 minute

INTENSITY SCALE
Some amount of rounds of:
Sprint 100 meters
Max time handstand hold in 10 breaths (slower breaths = longer hold)
Rest as needed between efforts

MY STUFF
Consistency scale. Covered between 50 and 60 feet each time - which ended up being close to 100 yards. Not sure how long it took the Games peeps, but I can imagine it was not as long as it took me.

GENERAL FEAR LEVEL: 2 (4 if you are afraid of handstands)

For any “lacks originality” trolls out there: Claude Monet devoted at least 30 paintings to the same two haystacks over a two year period. Your fitness is a work of art. Refine and revisit every subject with the devotion of Claude Monet. Nobody doubts Monet’s master status.

Aw, this link was a "no rep" on my computer...