Beginner (unbroken each set; 30-sec handstand hold)

subbed 3 handstand walks

done!

M/40/5’11”/190#
8x30 HSH

Every 1:30
:30 HSH

M/27/5'8"/170lb
CrossFit AFK

Done. All unbroken except for one walk, I was 2ft away and tipped over. 

Did the 8x30sec (broken) HS holds

M/37/6'/180#

8 Rounds of 15' unbroken handstand walk
Really excited about this result. Best handstand-walk session to date.

Deo gratias

Beg Rx (handstands)

As rx’d.

Each round took 20-35 sec.  None were unbroken, but close on several.  Much better by midway through than at beginning.  This practice is good and I should do it more
often.  Warmed up with 5 min on the Airbike - 58 cals and about 1.8 miles.  Did not push hard – just trying to get the blood moving through my sore legs – but still felt it.

49m/5'10"/180

8 rounds
:30 hs hold against wall

Modified: 
--
2-min wall-facing handstand hold / 1-min rest
1'30'' wall-facing handstand hold  / 1-min rest
1'30'' wall-facing handstand hold / 1-min rest
1-min wall-facing handstand hold / 1-min rest
1-min wall-facing handstand hold / 1-min rest
1-min wall-facing handstand hold 

Rest 5 minutes 

Then,
6 rounds of:
AMRAP in 1 minute of single-arm DB shoulder press, alternating sides @ 12,5kg
1 -min rest 

> 10+10  / 12+12 / 12+12 / 9+9 / 11+11 / 7+7

--
Peace.
 

Practiced HS walks off and on for an hour

Practiced hand stands for 20 mins and then did shoulder touches while in handstand on the wall. I don’t have the balance down yet. :/

M/48/6'2"/185#

Rx'd each round took about 20 seconds only 1 drop on round 7

Did all 8 rounds without breaking any of the sets @ 25 ft. 

**pleasantly surprised as it has been 3 years since I was last inverted** / speaks to the effectiveness of CrossFit as an RX FOR GPP … I was nervous but still capable due to all the past investment** … 

Did Friday’s row/push-up/snatch workout. Results there. Hope my back’s sufficiently untweaked to do last week’s front squat/rope climb workout tomorrow. 

M/38/170

as rx

8 rounds
2:00 handstand practice in the yard - grass hurts less than concrete when I fall
400m run

Didn't time the runs - kinda used them as rest for my shoulders, but focused on technique while doing them too.  Couldn't string together more than about 4-5 secs in a good position at one time - feet together, toes pointed, knees straight.  Good to work on this weakness.  Followed this up with more handstand holds with back to wall and wall walks in between stretches.

Weakness Biased Training: I don't remember reading that journal article in 2010, but wish I had.  I gotta add more of that in.

Run 5k
8, one minute plank holds, :30 rest

scaled to 8 rounds of:
run 400 meter
25 meter handstand walk for quality (at least 2 attempts each walk)
untimed

Kept the every 1:30 rounds, was essentially HSW practice. Didn’t get more than a few steps each time but it was fun and sweaty. Weighted pull-up work after. 

Every 1:30 for 8 rounds, complete for quality:
0:30 handstand hold

Worked on walking and freestanding holds for 30s each round

Alex taught at my CF-L1 class. Great communicator! 

Did the beginner options using the wall to help balance. Completed 30sec each set with good form.

Did 8 rounds 1 min. Handstand hold, 2 min. Plank combos, and 400m run. Just under 55 min. 
1.5 mile run warmup 8min. Pace 

Beginner Option:
Every 1:30 for 8 rounds, complete for quality:
0:30 handstand hold or 1:00 plank hold

Manage to do only the last to sets unbroken, the whole 25 ft. The other where made in 2 , 3 and even 4 pieces.

Begener option

Performed on Bea's corridor (~ 13 meters)

https://youtu.be/27LRd3Sx0Gk

Globo wod: If you don't have a 25 foot length use 5 or 10 feet intervals and accumulate 25 feet per 1:30.  If this is a skill that you can't do spend 25 minutes practicing handstand walks today and note longest length achieved.   Subs are 1:30 handstand hold followed by 3 wallwalks,  8 rounds.  If your globo doesn't allow any of this do 8 rounds of 1:30 of holding 2 dumbbells overhead in lockout at 60% of bodyweight total. 

WARM-UP 
100 shoulder taps 
50 prone T raises 
75 supine lying toes touch
75 russian twists 

10 crush press
20 commando plank 

3 rounds :
50 jacks 
15" cat stretch 
15" forearms stretch 
5 inchworms push-ups 

2 rounds :
20" Hollow 
2 wallwalks OH opener 

SKILL
Hsw 

WOD 
Every 1'30 for 8 rounds for quality :
5m HS walk 

COOL-DOWN 
4 rounds :
15" cat stretch 
15" forearms stretch 
20 banded pull aparts 
1' run 

Champions Club Scaling Notes

RANT
Nothing to rant about

WORKOUT THEMES
A practice day. Changing orientation, pushing overhead, falling.

					SHORT		MEDIUM		LONG

LIGHT								x

MEDIUM

HEAVY

TECHNIQUE SCALE
Put on a clock for 30 minutes and practice handstands

STAMINA SCALE
Give 5-10 attempts (less for better walkers, more for worse) at max distance handstand walk. Rest as needed between. Feet have to be together and knees have to be straight for walking to begin.

I WANT TO GET A WORKOUT IN SCALE
5 rounds of:
Run 400 meters
2:00 handstand practice

MY STUFF
Did handstand practice between cleaning stuff

GENERAL FEAR LEVEL: 3