40-30-20-10
	push ups
hs hold face to wall
	  14:30

RX’d
27:01

16:12
intermediate option

M/38/5'9"/193

I first started Crossfit when my brother got back from deployment and told me about this workout site him and his buddies would do when they were sent all over the place, this must have been 2009 or '10 (i tried to look up but the leaderboard doesn't even go back that far anymore). anyway we did soley mainsite wods at globo gyms and later video submitted our open scores we were hooked. Many years later I've done lots of fitness since then but last week i was feeling nostalgic and wanted the oldschool feel of the .com so i logged in to see if y'all were still there and sure enough there you all were. this was my first solid week doin mainsite wods the feeling i get doin wods with basically anonymous people from around the world knowing we are in this together is a beautiful thing,  thank you community. And thank you to Crossfit for keeping the mainsite wods up! these workouts continue to be simple beautiful brutal and elegant. to paraphrase 'one of the three ways to find meaning in life, is to have the right attitude in suffering' - Viktor Frankle, Mans search for meaning.

28:09rx

15:40 rx’d

17:20 
Rx

Modified:
--
50-40-30-20-10 reps for time of:

Incline push-ups
Dumbbells overhead hold (seconds) @2x 12,5 kg

> 27' 
--
Peace.

17.25 rx

M/36/6’/175#

15:55 Rx

Deo gratias

Intermediate 
24:59

23:48 Intermediate 

15:36

13:47 handstand hold
M/35/195

12:31 Rx reps

Pushups *under estimated push-ups 
HS Hold against wall

18:12 RX 

My lack of handstand control during the last 3 rounds scared me a lot since I'm working out in a reduced environment.

As rx’d, 12:18.

Push-ups in sets of 10, resting 10-15 seconds between sets.  Haven’t done much handstand work lately – monthly focus! – so these were mostly chunks of 3-4 seconds.  In later rounds, I had some better ones where I was 5-6 seconds.  A long way to go here.

49m/5'10"/180

M 52/195/6'
16:53.  Heels against the wall for the handstand hold.

Scaled- 16’cap, got thru 15/20PU
HS on wall-not exact times 

M/56/160lbs

14:10 - heels to wall

22:10 rx (2:30 accumulated free handstand hold) 

Push Ups “gymnastics style” sets of 5
Freestanding Handstand Holds UB
50-40-30-20-10 in sub. 20 minutes

Used the 10 min AMRAP workout 
10 strict t2b & 15 med ball cleans as my warm up. Got 7 rounds + 6 reps. Does anyone else experience toe cramps when pointing your toes for a long period of time?! What causes this & how can I mitigate it. Just my left foot today. 

21:58
Used the wall for support

Tough!

Scaled to E2MOM 10 mins- 15 push ups, max freestanding HS hold. 

25-20-15-10-5 pups
:50-:40-:30-:20-:10 handstand hold against the wall
focus on highly active shoulders 
7:40

M/30/210
16:31

17:59

pushups
plank hold

Intermediate (heels to wall)
12:59

Crushing. What a pump.

SC to int, against 🧱...12:31. 
Alot harder than I was expecting.

Cut the reps in half

8:30ish with freestanding
M/29/6’1”/195lbs

Intermediate
Tried to keep feet on wall as lightly as possible. Chest is wiped from this week.
13:36
M/30s/225lbs

Son(15)
45-30-25-15-5
Push ups and HSH
16:21

M/48/6'2"/180#

HS holds against racked barbell the rest as rx'd 
14:01

12:45

Feet on wall 

(Scaled using wall) 9.58

13:11 intermediate 

14:52

Intermediate w/ heels on wall:

9:54

9:45.  Used wall 
push-ups terrible we’re terrible.  

15:25
attempted freestanding HS holds but they were very broken up. Maybe 10 sec was the longest.

https://youtu.be/eJYq0Y2JwnE
Rx.16:10

16:49
Handstands against wall. 

14:30

https://youtu.be/9gXNVGmq9No

30-20-10 reps for time of:
Push-ups
Plank hold (seconds)

9:01

Push ups and plank
13:30

11:50
Intermediate. 

🔥 10:34 🔥 feet against wall 🔥 

Handstand with feet against a wall. 
19:18

Handstands: heels touching wall
10:44

Tried pushing the push-up pace. Mistake? I had no idea how much one exercise would hinder the other.

Definitely a sleeper WOD. ✅

23:51

Did HS against wall,

1- 29 sec hold
2- 21 sec hold
3- 23 sec hold
4- 25 sec hold
5- 12 sec hold 

Scaled to feet on wall-tried freestanding
19:33
m/52/175
I estimate I got about 1 min of free standing hs holds during the entire wod

WOD demo---Taylor, that was so impressive.  Love watching a pro.
I don't think I can stand that still on two feet, let alone doing a handstand.

Beginner Option:
10:19

Used wall for HS, kept it 1 foot as much as possible. 

11:20. 

push-ups way worse than I thought they’d be!

50-40-30-20
knee pushups
plank holds, seconds

finished 20 rd just before my own 20 min time cap. Arms and pecs were big pumpin on this one 

29:45

Globo wod: for most as Rxed.  If handstand holds are not an option hold two heavy dumbbells overhead in lockout for the prescribed time (about 60-80% bodyweight total), or do planks. 

Those are interesting push ups, what are they called?

Intermediate Option:
50-40-30-20-10 reps for time of:
Push-ups
Handstand (seconds)
17:04

Champions Club Scaling Notes

RANT
Ah, the fine art of boring. It is so important to not let a "boring" thing get in the way of doing the actual thing. It might take some imagination to find a way to stay engaged, but this makes two workouts in a row that could have a major effect in making our Diane time better.

WORKOUT THEMES
Gymnastics and gymnastics. Pushing, balance, accuracy, overhead

					SHORT		MEDIUM		LONG

LIGHT									x

MEDIUM

HEAVY

STAMINA SCALE
2 rounds for time of:
75 push-ups
75 second freestanding handstand

COORDINATION SCALE
5 rounds of:
2:00 push-up practice
2:00 handstand practice

STRENGTH SCALE
15 rounds of:
10 push-ups
10 second freestanding handstand

MY STUFF
I forgot my time. 17:something? I used the wall for freestanding hspu and tipped off as best as I could

GENERAL FEAR LEVEL: 4

I recognized when I watched this last crossfit games the target at HSPU was the same as this last open (only make sure the athletes are into the square). Personally I think it is an easy target. Also changing a bit the subject. Last open I saw some athletes losing performance doing strict HSPU switching off one leg, some judges gave a no rep for it. Personally I think it looks like one athlete when chicken wings some MU at the end of a workout I will not reps this. Can you give me your opinion about it?

40 min practice done! 

Yeah excuse me while I just press up into that handstand real quick.

Whoever is doing the demo is a beast!

Here are some thoughts on this workout:
SCALE PRACTICE- I will use the results of last week’s scale practice to determine which scale variation, front or back, should be prioritized today. The goal will be to hold the positions for a longer time period and/or refining the movement patterns. I will likely use the same options provided from 190306:
Front scale
1) For my athletes, I will limit the height of the leg raise to a height that allows both legs to remain straight, while keeping a vertical torso. A challenging goal will be to lift the leg to a height that is, approximately, parallel to the floor.
2) If I have an athlete the is unable to balance, when practicing the front scale, I will utilize a support beam (pull-up rig, squat rack, etc) to assist. This is also an option to assist with increasing range of motion. 
3) If I have an athlete that can lift each leg to parallel to the floor, with consistent 5-10 second holds, I can have them try the movement with eyes closed or with the grounded leg on an unstable surface.

Back Scale
1) The height of the back leg will be limited to a range of motion that allows for straight body lines straight legs. For capable athletes, I will have them attempt to hinge at the hips to a range of motion where the torso and the back leg being are nearly parallel to the floor. The body should stay in complete alignment. 
2) As with the front scale, athletes that have difficulty with balance, on this exercise, can utilize a support beam to assist with the movement. 
3) Athletes that can easily perform this movement, with the body line being parallel to the floor, can attempt this movement with eyes closed or on an unstable surface. 

HANDSTAND HOLDS- Today’s goal is to prescribe a handstand variation that most closely replicates a freestanding hold, based on the skill-level of each athlete. The first, and easiest, scaling option will be to have athletes hold a piked handstand with feet on the box or even feet on the ground. Increasing the difficulty would be performing a wall-walk into a sound handstand hold, facing the wall. If athletes have shown competency facing the wall, I will have them kick up against a wall and hold a sound handstand.  To further progress towards a freestanding hold, I can have athletes try to reach their heels away from the wall and/or utilize a spotter in a freestanding environment. 
If I have an athlete that cannot get inverted, I will likely have them perform a mix of incline position drills and overhead plate holds.

L-SITS: I will challenge my athletes to progress in difficulty and/or duration based on Monday’s L-sit performance.  The goal will be to attempt to complete 6-8 sets of a 10-15 second hold, utilizing one of the following variations: A tuck L-sit, an L-sit with one leg extended, or an L-sit with straight legs. If athletes demonstrate a high level of competency with the movement, attempts can be made with hands on the floor instead of parallettes or boxes.

STRETCHING: My primary focus areas will include the shoulders, thoracic area, as well as the hip flexors. I will provide 1-2 stretches for each of those areas. 

I have struggled with keeping my elbows in close to my body. Form is so important and it is worth the extra effort to do these movements properly.