CFWUx2

19:48

13:20 Rx'd

Done at high school track, 3 x 20 seconds for the holds.

14:13 compared to 12:43. against a wall, broken HS this time vs all unbroken last time

12:00 Rx

18:54

12:30 Rx

16:10

13:15 beginner

M/31/6'/195#

20:45 w/ hand stands against a wall

19:10 -rx+ (freestanding) huge PR here, last time I used sideways wall assist and ran at an 8m/mile pace, this time 7m pace, final run slightly faster. Almost finished the last 15 seconds of HS unbroken at 19:00 but lost balance with 3 seconds remaining ant it took 10 seconds and 3 tries to finish! Fun WOD!

178/41/69”

M/35/6’/175#

13:46 Rx

Rx on treadmill

Time: 16:03

14:10

4 rounds

400m run

1 min rest

1:31

1:27

1:32

1:35

Goal

12:09

Actual

Intermediate (Rx’d)

R1 3:01

R2 3:38

R3 3:48

R4 4:05

TT 14:33

17:44 Rx

Dave Castro,

That sucked.

Thanks,

Hal Bachman, 1stSgt USMCR (Retired)

RX 14:30

M/25/5'8"/155lb

CrossFit AFK

14:50 - Rx (wall-facing handstand holds, also cold winter night in MI)

400m run on ice/snow

HS holds 30seconds @ a time

elbow & wrist (right side) were sore. Took it slow & easy on the HSH. Plenty of rest. 🤣

18:34 free handstand hold

191126=19:33 free handstand hold

15:38 Rx

14:43 rx against wall

191126 - 15:09 rx against wall

13:05

800m C2 Bike

1 minute plank

All planks unbroken

F/26/5’7”/160lbs

13:46 Rx

Ran on Air Runner

HS Holds were:

UB

40/20

40/20

32/28

M/28/6’1”/200

Rx : 11'33

M 50/190/6’

13:10. Handstand against the wall.

Traveled Friday. Did this today, Sunday 1/17.

Subbed 20cal elliptical = 400m run (baby it's cold outside)

13:53

Rds.1-2-3 HS were full 1 minute; Rd.4 failed at 0:55 and had to add 5s more. Total elliptical time = 8:54 so total HS, plus the switch, was 4:59.

400 m run

1’ HS hold against a wall

didn’t time it.

4 rounds for time of:

400-m run- treadmill

1-minute handstand hold against wall

13:10

18:40

Warm up 3x - 15 PU, 15 squat, 15 Decline Ring Push Up, 15 sit ups, 30 jump rope

Sub bike for run. Either 1km or 1mi. I based the sub on my 400m run time which is 1:45 - 2:00.

Hand stands were

1) unbroken

2) 49/11

3) 39/21

4) 53/7

Hotel wod... elliptical 0.25 mile.

15:22 (3:32/3:44/4:08/3:57)

Handstand holds against a wall

14:06

4 Rounds for time of:

- 1/4 mile run

- 1 minute handstand static hold

Result: 20:00 exactly. Had to break handstands into 30x2 for first set, 15x4 for remaining sets.

M/44/5'6"/133 lbs

233 cals, 156/177 avg/max heart rate

15:08 had to break up the holds after the first round

16:00

24:43 freestanding

19:25

12:51

Props to you guys doing all the handstands unbroken

10:39 Rx.

compare to 11:18 from last time. 39” improvement!

Loved this. Usually I use running as a recovery movement*, but in a WOD like this, the handstand is the rest, so I can really push the run.

*When I was coaching, I would tell my students “rest while you run”, depending on the workout of course. They always teased me about that, but I stand by that statement.

I did not enjoy that...

15.07 Rx

11’44.21”

Rx’d 18:03

Ouch. Back to wall and wish I could say the handstand holds went unbroken.

15:14RX unbroken handstands

17:12

14:14 wall assisted handstand hold

M/55/6’0”/181

4 rounds for time:

400 m run

1 min handstand hold (against wall)

Rx: 10:54

500m loops (thats my around the block "track" distance). HS against walls. Broke in rounds 3 and 4 adding 10s per round to get back into position.

13:30

11:54

row instead of run

handstand holds all unbroken

35/M/6’4”/261

15:21

Round 1: (4:17)

*run 1:25 handstands :32 then :28

Round 2: (3:04)

*run 1:05 handstands :36 then :24

NOTE: Redlined a bit here.

Round 3: (4:05)

*run 2:01 handstand :40 then :20

Round 4: (3:55)

*run 2:12 handstand :45 then :15

17:12

4 rounds for time of:

400-m run

1-minute wall facing handstand hold, unbroken.

SCORE: 12'20''

Nice combo. HS getting noticeably easier.

5k easy run early morning

M/46/6'2"/185#

Treadmill runs 2% incline

HS holds against wall went unbroken

11:39...22 seconds faster than last time with same set up

13:24 Rx

Handstand holds unbroken (on wall)

Compare to: 14:11 Rx

M/45/185 RX (on wall) 15:01

Rx’d against wall 13:13

191126: Rx’d against wall 14:59

4 rounds

400-m row

shoulder presses for 1 min with 25 lb dumbbells

approx. 12 min

12:59 Rx

HS with wall - 1 break in 3rd and 4th rounds

m/52/5'11"/200#

15:01 RX

had to break up HS holds after first round

Scaled to bench piked (30”) hand stands:

11:39

Scaled to 4 r/t:

500m row

1 min forearm hold against wall

19:35

Had to work around bum wrist & knees.  Used move from my yoga workouts for HS sub. Frustrating to keep both time & HR low.

Anyone else’s shoulders feeling it after yesterday?

As rx’d, 11:43.

Unbroken handstands (against wall).  Runs were 1:45 for the first, and 1:55 for the rest.  I felt like I was moving faster than that, but the clock said otherwise!  Runs felt good though.

47m/5'10"/190

Beginner/~15:16

Runs on treadmill @ 1% incline - about 6 min/mile

Handstand holds against wall - unbroken

10:51

18:30

14'50'' le 191126

12'24''

starting off fresh with a 15:48

12:53 as prescribed

15:47 RX (handstand on wall)

13:48

Tom: 14:10 subbed row for run

Alexa: 10:55 subbed BikeErg for run

Handstand holds against wall

Icy streets

23:10 handstand against wall

14:00 Rx

Compare to 12:10

Snowing out, roads were un-plowed and slushy so the runs were slow, around 2:00 (I usually would be ~1:30).

Handstands were lightly against a wall: unbroken/40-20/30-15-15/30-25-5

12:42 Rx HS against wall

Rx: 15:24

RX - 17:26, I ran 600m, 600m, 500m, 500m

11:28 HS Hold against the wall &

subbed 400m Run for 800m C2 Bike

Beginner Option:

4 rounds for time of:

25 cals on Assault Bike

1-minute plank hold

13.19

Did 16:44, not my proudest, but it wasn't too shabby considering I didn't sprint those 400

10:40

Handstand assisted with wall

21"00

11" 00

Intermediário

11:49 HS hold against the wall

RX

191126:12'09''.

210115:12'09''.https://youtu.be/57tr_HgYH4Y

Champions Club Scaling Notes

RANT

Man before scaling up here or passing this one off, there is a really good opportunity here to practice the most important skill with regards to safety in CrossFit: bracing while breathing heavy. Keeping the midline in tact while upside down is already difficult. Add a 400-m sprint right before that.

WHAT ABOUT THE MOVEMENTS

Run - a monostructural movement right at the end of sprinting capacity

Handstand hold - changing orientation with an exaggeration on a high-tension position, also pushing with the shoulders

MAIN DECISION

Check the box or practice two really important things?

TECHNIQUE SCALE

5 rounds

400-m run

2:00 kick-to-handstand practice

CONSISTENCY SCALE

Mush everything together into 1 round of 1 mile run, 4 minute handstand hold

INTENSITY SCALE

For quality on both - so that means sprint the 400m and do wall-facing handstands, peak tension, and hold for 12 breaths instead of a certain time count.

MY STUFF

13:41 as rx'd.

GENERAL FEAR LEVEL: 6