CFWUx2 10s 10dus
22:58

12:47 Rx

3884

19:28 Rx'd

Anyone knows if we have a similar problem in Canada?  Any articles on this?

modified to every 3 minutes:
1 minute HS against wall, 21 butterfly ab-mat with 4# med ball.  I had 50-55 seconds rest each round,  All unbroken, and I concentrated on active shoulders in HS.

12:00

16:46

18:33 Rx’d. Did not drop off wall during handstand hold. 

Because of time constraint I scaled to plank hold and knee raises.
9:30

Bike - 1 hour

23:00 HS against wall for full 1min in 2 sets or less each R (1st ubrkn), T2Rings 3 sets or less. Rings strapped to my balcony made kipping tricky.

16:07 handstands against wall, first round  unbroken then 25/20/15s each round after that. First 21 TtB unbroken then 12/9 for 2 rounds, then broke into 3 sets, then 5 sets for the final 21. TtB got very hard! 

rx 19:50

tried free hanbstand one attemp then hild against a wall for the rest of the minutes
16:51

17:23 with wall

16:15 handstand on wall

whoa. that looks amazing. I'm loving these CF recipe videos. Thank you.

16:17

Handstands on wall

22:05 holds unbroken feet on wall, toes to bar until last round knee raises 

23:59
T2B/should have scaled to K2E
Handstand hold against wall, only heels touched wall 

21:29
Rx’d 

5 rounds for time of:

1-minute handstand hold - WORKING MINUTE ~30 seconds free standing, ~30 seconds against wall
21 toes-to-bars

13:48

18:59

M/43/190  RX 13:23

17:29
First three rounds as prescribed, last two switched to knees-to-chest 

Scaled to 5 rounds for time of:
30sec. handstand hold
15 toes-to-bars
11:07
Tuesday

13:45 handstands against wall

M50/5’5”/155

HS holds on wall, T2B in sets of 5
16:35

M/56/6'2"/178
19:16
handstands were 1 min total accumulated time per round, usually 3x20 sec holds

I never thought about putting bacon in my caesar salad. I can't wait to try this!

As rx’d, 13:41.

HS holds with toes resting ever so slightly on the squat rack.  Harder than against the wall, but much easier than freestanding.  Unbroken HS holds; broke toes-to-bar 7-7-7 the whole way.  This went just as I had planned it pre-WOD — it is unusual, but I do love it when a plan comes together.

45m/5'10"/180

16:54

Completed 2019-02-06
Hand stands against wall - running clock
Knees to Elbows
24:45

24mins. Really struggled with this one. Not done T2B before. Managed to do them the first set, then got a bit sloppy 

14:26 rx HS wallfacing unbroken each min

17:22 with 45 second holds instead of 1min

15:36

Scaled
5 rounds for time of:
30-seconds handstand hold (face to wall)
11 toes-to-bars
11:55

18:04
Knees to chest

M/33/5'10"/185lb

13:08 RX

All handstands done against the wall with fingertips approximately 1" away which is really tough for me. The ab burn got rouuuuugh in that last round! 

18:28 RX strict toes to the bars

23:30 Rx

been doing freestanding handstands in recent workouts so I did that. And kept the toes-to-bar all strict 

RX 18:49

19:24 rx

28:10
Right Shoulder weakness meant I had to pace this one 

5 rounds for time of:

20:47
1-minute handstand hold
21 toes-to-bars
15 pull-ups 

12:33rx

17:25 rx

15:35, rx but hs with wall, trying to touch as light as able

Subbed GHD Sit Ups for T2B because shoulders were destroyed from yesterday.
5 rounds for time of:
 - 1:00 Handstand Hold (max time w/in minute)
 - 21 GHD Sit Ups (to parallel)
16:55

13:18 Rx. First round of t2b unbroken, 3-4 sets after that. T2b went downhill fast. Last handstand hold was very challenging.

5rds, not timed, at home while playing with Kids
45 sec Handstand hold against wall
2rds 14xjacknifes, 3rds legups on Floor
Then some plank and hollow Body stuff

18:25 Rx’d against wall for HS

17:40 Rx

14min30s!rx

17 min 50 sec RX! 

12:28 rx'd/36/male/179 cm/84 kg

18:31
Knee raises

13:10, subbing 1 minute 95 lbs barbell overhead hold, and hanging knee raises. 

1 minute hand stand against wall practice
15 knee to chest/ elbows

16:47
Rounds 1-2 ex, 3-5 knees to elbow

De
40 second holds, 
14 knee ups
19:24

16:30 Rx. Definitely did more for quality. I took an extra rest day last week, so this is day 5 in a row of WODs and this was perfect to do as a low-intensity WOD with low joint impact. Much needed.

9:31rx. Hand stand holds unbroken. Toes to bars unbroken except broke once on round 4. Male, 44yrs, 160lbs 5’10”

14:40 RX

Made up yesterday's wod
results there

Wall handstand holds 1 minute 
21 T2B 
5 rounds in 15:43

11:30 
20s wall walks 
21 sit ups 

RX 22.06

RX 22.06

21:48 mostly K2Es after 1st round

17:00 RX

21 min, Rx

5 rounds for time of:

1-minute handstand hold (mostly on wall)
21 toes-to-bars

21:00

13:04 RX 

15:08 RX. Took my time. I suck at hs holds! 

23:18 Rx

First two rds T2B, final three K2E. 

Time 12:48

Done
3 rounds for time of:
1,000-meter row
No row i did 1km assault bike
5 rounds of Cindy
Time 30 mimutes 
Rest 1 hour 
Then 1 minute handstand 
21 toe to bar
Time 20 minutes

20:50
1st round was kipping T2B, remainder were K2Es, else RX

M/59/6’2”/230

20:15 hs against wall 

5 rounds
1 min handstand
15 toes to bar

13:53, could’ve handled 21, but wasn’t sure after yesterday floored me

3 rounds
1 min handstand hold
11 TTB/10 KTE, arms in straps to avoid shoulder shredding
11:57
I tried to do the TTB as slowly as possible.  Surprised at how tough the handstand was on my core.  Took about 2 attempts each to get to a minute.

Family playground workout 
13:24 scaled
0:45s handstand hold (ub)
12 t2b
Holy shoulders! 

15:45

1K SkiErg warm up  4:24 / 60 cals
5 Rnds 4 T:
1 min  HSH
21 T2B 
18:22
5 mins D/U's

17:56 hs against wall

28:02 most t2b good took time hands hurt. All hs held for minute without break.

16:27 scaled to wall handstand

13:56 rxd

19:32 Rx (strict T2B)

done.
delicious.

1min wall-facing handstand holds.
21 (11,10) Ttb. Tried to do as many Ttb with straight legs as I could.
X5, 15:15.

I’m looking forward to seeing how these movements affect each other!
Here are some thoughts on potential scaling:

Handstand hold- I’ll be using freestanding handstand holds as the prescribed version of this workout, therefore, I know that most of my athletes will need a scaling modification. For experienced athletes, the first option I will give them is 6 attempts at accumulating the 1 minute duration. If they cannot accumulate more than 30 seconds of time I will likely modify them to an easier handstand variation on the wall. I will attempt to progress athletes to a more difficult handstand variation than they have previously used over the last month. This might be doing heels taps on the wall vs. keeping the legs static. If athletes cannot get inverted on the wall the next step will be a pike position with feet or knees on a box. If an athlete cannot get inverted in any fashion a plate overhead hold will be good for today. 
Regardless of the variation being used, I will need to check in with athletes on an individual basis to shorten time durations as needed. 

Toes-to-bar- I consider the volume of reps of this movement to be high today. Most of my athletes will need to decrease the volume each round or modify the movement to maintain consistency. If I know my athlete’s capacity is less than 10-15 toes-to-bar unbroken I will likely reduce the reps to 10-15 each round.  For movement modifications, a hanging knee raise is a good option with the benefit being preserving the hanging portion of the movement while decreasing the range of motion. Being that there was a lot of hanging in yesterday’s  pull-ups, I will likely modify this movement to something along the lines of a lying toes to kettlebell on the floor which will preserve more of the range of motion. If athletes cannot preserve the range of motion on the floor I will scale further to a seated tuck. 

16:33 RX

17:53
First 2 rounds of handstands were freestanding on forearms, last 3 against the wall. T2B Rx.

30 Min AMRAP:
Row, 400 m
30 AbMat Sit-ups
20 Air Squats
10 Push-ups
5 Strict Pull-ups

7 Rounds + 220 m Row 

15:38 modified with leg raises.
handstand starting to feel better !

ads 5 sets of 5 single leg pistols with 25lbs

15:23 surprised myself on the handstand holds. Maybe it’s the programming....

18:45
 Did hs hold against wall, fighting for position and trying to get freestanding.

T2b were rough

18:22

16:19. Rx'd. Harder than i thought to do 5 x 1 min handstands. 

Modified a lot
1st round 50s HS on wall
14 TTB (broken in 2 sets)
2nd rd 30s HS on wall
7 TTB and 7 knees to chest 
3-5 rd 30s hold and 14 knees to chest
All had feet resting on ground at start. 11:30

31: 09

Is handstand hold meant to be freestanding or against a wall?

15:21 Rx

22:44 Rx 
All handstand holds unbroken (against wall). 
Sharing the pull-up bar with my coach husband who was so kindly giving me toes to bar advice. 💪🏻

20:08. Rd 1: 50 sec unbroken hold + 21 TTB Rx. Rd 2: 50 sec unbroken hold + 21 TTB toes didn’t reach bar. Rds 3-5: 40 sec unbroken hold + 21 TTB toes didn’t reach bar. All HS holds kicking up and feet resting in wall.

5 rounds:

Handstand hold - 1 min running clock
21 knees to elbows

11:24

1 Treadmill mile - 6:00

RX 15:03
Michele meschini RX 15:45 with temperature

14'18"
Goal for handstand hold: Unbroken.
Reality: Goal accomplished.

Goal for toes to bar: 7 - 7 - 7
Reality: First 2 rounds 7 - 7 - 7. The next rounds: 7 - 5 - 5 - 4.

Loved the fact that I could recover my breathing during the hold. So I could work on my toes to bar while being a bit out of breath.

Made up yesterday's results there will make this one up another day 

14:41

Scaled to knees to chest and then half way through the 3rd Rnd switched to knee raises.

First off I’m loving the new ‘old school’ programming so far this year. 

As an affiliate owner following mainsite WODs (as close as possible, on a 2 week delay), I was a little hesitant when programming all these strict pull-ups, L sits and handstands. I don’t know why however as my guys have been nothing but positive, including comments that it’s showing up some basic weaknesses that we really shouldn’t have. 
The workouts have been very challenging, the buzz in the box has been fun and motivating, and we’ve had a good amount of first full pull-ups!

Also, a result of less official scaling has made the comments section both essential and enjoyable daily reading, seeing new and different takes on scaling options, even ideas for the WODs in group settings.

Keep up the good work everyone!

Didn’t have enough gas in the tank for 190202 so did this one instead.
Scaled to 5 rounds of wall walk (not to vertical) :30 holds & 21 hanging knee raises 
11:28

16:16 (1 minute running for HS, tried free HS hold attempts throughout min) 

Freestanding handstand RX?

Intended Stimulus
.
This is a challenging gymnastics couplet. Both movements will test and hence develop your core and shoulder stamina. Today is not the day to be a Bro. Scale the movements aggressively so that you can keep moving. If you reach failure in either movement you will spend a lot of time looking at the wall or at the bar. This is still for time. Pick a scaling option that allows you to complete all sets with at most 2 breaks per movement. Today, of all days, shoot for virtuosity, make shit pretty!
.
Option 1
5 rounds for time of:
45 seconds wall-facing handstand hold
15 toes-to-bars
.
Option 2
5 rounds for time of:
30 seconds box handstand hold
11 controlled kip swings
11 rack toes to bar
.
 

Globo scale:  if you can, do this one Rxed.  If no wall space, hold 2 heavy dumbbells at lockout overhead for 1 minute. Scale: piked handstand hold (box, ground), plank.

For all- Do strict toes to bar if capable.   Subs/scales- strict KTE, Leg raises; if you can't hang from a bar: V-ups or 2/1 situps and leg levers on ground

Champions Club Scaling Notes

STIMULUS: Noobs and Bros would look at this one like, “So what’s after this?” If you BS through this workout, you’ll definitely feel like it’s a glorified warmup. But these are two tough movements in the volume they’re being presented. If you take this workout “For Quality” — meaning not looking at the time, if at all, until the very end — then you’ll find a great opportunity; getting better at handstands and toes to bar transfers to a lot of other things.

GROUP: When I did this, I used the 1:00 handstands to mean a running clock, and I did the best I could within that minute. I usually spent around 40-45 seconds out of that minute in the handstand. I’m glad I did too because I could feel myself overextending on the last two rounds. For the toes to bar, I like to use kipping in high number and not worry about hitting the actual bar, but being able to get a good rhythm and keep a good Pike position. I also used rings for them because my shoulders were feeling tight and it helped me get the legs a little higher. When scaling for a group, I’d not worry about the “to bar” part and just get the feet as high as possible with the legs straight. This helps keep the integrity of the pike position, the kipping motion, and the relative intensity, plus makes it less likely for the athletes to pull with the arms. The running clock on handstands is self-scaling; all you a-holes who have stronger shoulders than me can accumulate 1 minute. If wall/bar space is limited, split into 1-minute stations, best efforts for each exercise within the minute. Don’t worry about reps.
Hit up the comments for any injury scales.

WARMUP: 3 rounds of:
Kip — prime overhead position and rhythm
Squat — always needed and loosens up hips
Jump rope — always needed, especially when snowy, and singles are undervalued in running skill transfer
Rope climb — warm up the grip a little, we need them even though I always get complaints
Hip extension — kind of a Pike position, prims hips and hamstrings

KEY MATCHUP: The blood vessels in my eyes vs. the handstands.

SCALING WELL WILL CAUSE ME TO: Do 21 straight toes to “bar” the first round and feel them in my abs/legs more than my arms.

GENERAL FEAR LEVEL (1=REST DAY, 10=PR-DRIVEN FGB): 3. Any opportunity for a “For Quality” workout is an opportunity I can’t pass up!

GENERAL EMASCULATING LEVEL (1=WHO DOES RING HSPU ANYWAY?, 10=THIS TEENAGE GIRL IS DEADLIFTING MORE THAN ME): 7. Why do you keep taunting me with these handstands?