CFWUx2
25:23
HS holds and t2b broken

26:16 Rx’d 

June 21st, 2021

wu: bike, pvc, ski erg, scales, planks
skill: HS

wod: 5 Rnds
		40 sec hs hold 71' box
		3 str. t2b
		18 sit ups
			11:00

post: low back + shoulder accessory, bike, stretching

19:05 with freestanding handstands. Almost 5 minutes longer than last time with handstands against a car and v-ups. Toes to bar are harder than v-ups for me: broke them into 3 sets each round...and worked out before breakfast today at 10:30am. 


181/40/176cm

Im a couple weeks behind. Did this with a freestanding handstand and did 7 rep splits in the ttb. Catched some nice hs waves today! Did 3 rounds though, not 5, in 14:40. Thought putting a 15min cap today would be enough for me and was pretty accurate. Last round was kind of rusty on both ends. Not having the wall made quite a different feeling. Was kind of hard to get back to that focus needed for a 15-20 sec hold. First 2 were way better. So that 15 min cap.made sense for me. Congrats to all ninjas doin this as rx'd. Those doing handstand for the first time or going for 4 or 5 with a wall, outstanding effort! Thats what makes us a little better every day. Thank you CF

17:30

M/25/5'8"/155lb
CrossFit AFK

16:43 - Rx (Absolutely fell apart on last round of T2B)

Subbed elevated plank after 1st round:

21:40

42 / 6’0 / 195

Rx
13:04

M/35/6'/175#

20:40 Rx

24:39 Rx’d

Intermediate 15:18
handstands broken down as 1-50,10-40,20-40,20

Scale (rogue red band) : 17’01

https://youtu.be/__RO7bbhiQE

4 Rounds for time:
1 min plank arms extended
21 sit-ups

Time: 11:00.68

Scaled to elevated planks after 1st round:

21:15

42 / 6’0 / 195

Scaled to 21 sit ups bc just trying to get back into everything with max effort handstand hold to 1 minute managed a 14:36!

Done on 310521
15:40
T2Bs done on a doorframe pull-up bar
44/1.78m/75kg

15.27 r.x

18:39 Rx

Toes to bar was the tough part. Lots of quick singles

M/28/6’1”/200lbs

Rx, after the Murph...so took my time...24:15
(4:05/5:00/5:22/5:25/4:23)

M/56/6’1”/178

Rx: 10:55*

*unbroken except last round of T2B had to go 11/5/3/2

Rx, still recovering from Murph

18:47

M/30s/225lb

18’10”

HS holds against wall. First 3 rounds unbroken, but needed to break the last 2. T2B were very broken....15 something. 

RX
10:44

Broke up handstands for rounds 3, 4, and 5. All toes to bar were in 2 sets (tried 12/9 and 13/8, then 15/6 at the end trying to go unbroken to finish).
Had a handstand hold PR the other day of 3:37 against a wall and was still wary of doing handstand holds unbroken (toes to bar would have suffered too much, I think).

Fun WOD after working on Power Clean.

10:55
4 rounds

4 rounds 
60 sec handstand hold on wall
21 sit ups

11:25

Did 3 rounds between playing with the kids. Not feeling 100% and trying to take it easy.

19:52 Rx 

Handstand holds unbroken but those T2B definitely were not! 

Modified / scaled to: 

5 rounds for time of:
1-min. wall-facing handstand hold
21 knee raises 
SCORE: 17' 54''
--
Nice WOD 👍 thanks for the video tips.
10 km run in the morning 

Nice video, useful tips, grazie 👍
Great to see so videos by so many different instructors in so many different languages. Good job 👍

18:21

14:51 Rx
m/53/5'11"/200#

Rx’d: 16:04
190717: 18:10
190203: 18:25

Rx*
15:51

*Heels touching wall, not free-standing. I don't think that violated the standard.
All HS holds unbroken. I had to break up the T2B though.

Scaled to:
knees to elbows
piked box HS

13:19

12:44
Did toes to rings 
post deadlift workout 

5 rounds for time of:
1-min. Front blank with straight arms
21 knee raises 
14:30

M/46/6'2"/180#

Modified to GHD situps the rest as rx'd HS holds against wall
12:22

RX:14'08''.
https://youtu.be/v9K8znnDnlk

Champions Club Scaling Notes

RANT
Nothing to rant about

WORKOUT THEMES
Two really important gymnastics SLIPS themes (pulling from the hips and inversion), with one of them being a static hold and one of them being... well, whatever you would call not a static hold. Concentric?

MAIN DECISION
Do I want a For Quality workout today or do I want a workout feel?

TECHNIQUE SCALE
Set the timer to 20 minutes and keep going back and forth, except make the handstands freestanding. Toes to bar can be a great way to learn the kip also.

CONSISTENCY SCALE
Flip it. 21 handstand push-ups, 1:00 L-sit from the floor (or hang from the bar)

INTENSITY SCALE
5 rounds of:
15 handstand push-ups
21 GHD sit-ups
-or something like that

INJURY SCALE
Upper-body - AMRAP in 15 minutes of: 21 one-arm dumbbell strict press, 15 GHD sit-ups
Lower-body - As is (plank if need be instead of handstand

MY STUFF
Did for quality and held the handstand for 6 breaths each time, stretching them out as long as possible.

GENERAL FEAR LEVEL: 3