Muito bom, amo ginástica, a parada de mãos é show de bola.

Annie:

12:10

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9:59
Annie

M/36/5’8”/180

11:29*press to headstand

-then-

hang power snatch 
1 rep EMOM x10 @ 115lbs

8:47 :(
201006 - 6:32
181227 - 7:21
171129 - 5:56
170426 - 5:51

14:23 gymnasty as rx’d. Tripped once on the set of 20 doubles otherwise unbroken for doubles and unanchored abmat sit-ups. Singles about every 30 seconds through the stiff/stiff straddle press to handstands. 20m SLIPS warmup. 

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

9:51 - Sc (Elevated Press2HS from 24in boxes at the wall)

Annie
6:39

7:23
Annie HSPU Sandwich!
Did 10-8-6-4-2 HSPU in between the Double Unders & Situps!  Good one!
M/53/175/5'11"

11:49
scaled I did singles 

17:51 scaled gymnasty Annie, Rx DU and Sit up, headstand straddle press 5-4-3-2-1

spent probably 6 minutes tripping on double unders thinking it was the new rope height or my shoe laces only to discover I kept hitting a lip in the flooring. Lol

17 minutes
first time doing large sets of du. Time should’ve been better, but stopped a few times mid-workout to argue with the powerlifters about which way steel plates should face on the barbell. 🤣 Yup, I’m petty like that! Don’t quite have my press to handstands yet. So, I did slow controlled negatives. Starting in a handstand on some big ass kettlebells (no p-bars) & slow lower into L-sit. Then, worked on my du crossovers & single arm handstands

9:32

Annie 11:30 rx

Definitely want to try this in a class at the box!

So stoked to have dropped into one of your classes (with honestly no idea who you were at the time). You just make me smile and want to do more CrossFit, your are most awesome Annie, thank you.

I’m curious what the standards are for a press handstand.  Is RX from a sit or a stand?  Do you have to go off of your toes?  Can you jump from the straddle up to the handstand?  If not, how do you judge this? What are the requirements for coming out of the handstand? 

Amazing... 25 days?!

Fantastic video and project. 25 days of dedicated practice to get a skill and while it may disappear temporarily Annie will need to practice less next time to get it back. Constantly varied sometimes should be interpreted as focusing on a new skill relentlessly because the option is then unlocked for future broader movement options. 
So much appreciation for this video and project!

Gymnasty Annie
50/40/30/20/10
Single unders
Situps
5/4/3/2/1 scaled using 24 inch box and wall to assist

17.48

Annie
11:27 RX while entertaining a toddler while mum makes dinner.

Gymnasty Annie
Finished in 7:32 Rx 
:)

Started Crossfit WODs this year -

50/40/30/20/10
Single under and sit ups
Completed 7:57.

Annie Rx
10:16
(pretty certain PR is faster but don't remember what it is, so this is the new one)

First day of PRP treatment with my right elbow, so any version of Gymnasty Annie wasn't going to happen - going to do my best to follow the doctors instructions.  Wasn't sure if I was even going to be able to do Rx until I warmed up with practicing DUs - no added pain.  Way too much tripping soaked up a lot of time.  Sit-ups were unanchored abmat - unbroken.

Modified:
--
50 40 30 20 10 
Curb jumps
Butterfly sit-ups

> 18'03''
--
Peace. 

Beginner Option:
40-30-20-10 reps for time of:
Single-unders
Sit-ups

7:40

6:24Rx


Jodi 7:28 Beginner
Kyle 6:34 Beginner

M/48/6'2"/185#

Annie
rx'd in 7:52

Mix of DUBs and singles to doubled Rx reps (DUBs counted as 2 but they were 90% singles)
Abmat sit-ups (just cruel after Barbara)
Head-plated plank to HS, controlled, only touched the wall a couple times total.

13:25

Son(15)
Doubled rep singles
Regular sit-ups
Similar HS variation just much less control 🤭 

13:28

Subbed tuck up to handstand for press to handstand.  Otherwise, as rx’d, 20:12.

I feel like the tuck up is basically just a more dynamic version of the press to handstand.  It's easier, primarily because you can use momentum instead of pure strength, but keeps the same basic movement pattern intact.  I’ve been playing with it as a way to get up to handstand without kicking up.  Sit-ups were fine and double-unders started poorly but got much better.  Last 3 rounds unbroken.

49m/5'10"/180

Classic Annie (unanchored, abmat):  6:37
220128: 6:32

I hope I get turtleshell abs after all these f’in situps! 😆

Gymnasty Anny. 16:48.

7:00 Rx Annie

M/42/5'7"/195#

did some variations of press from headstand or handstand descents.  Nothing very pretty

13:37

Wow, very impressive. It’s good to understand that even the best of the best are evolving and learning in CrossFit!

50-40-30-20-10 reps for time of:
Double-unders
Sit-ups

single-unders  Instead. 

12:06

Scale used wall 10.30

M/43/140lb

"Annie" RX
7:25 PR

15:59 singles x2, Used decline bench for sit-ups still have sores from Barbra, did controlled descents with parallettes bars 

"Incapable of more sit-ups after Barbara, Annie"

50-40-30-20-10 Double-unders
100-80-60-40-20 Front Plank (seconds accumulated)

8:48

40-30-20-10 reps for time of:
Single-unders
Sit-ups

6:26 (2:19/1:49/1:23/0:54)
4

50-40-30-20-10
double single unders
ab mat sit-ups 

14:10.09

Subbed press to headstand, then HSPU, in place of press to handstand; abmat situps
13:56

Didn't we just do 200 sit-ups 2 days ago???

14'11''

1/4/23: Annie Rx...9:49
9/12/21: Annie Rx...10:04
1/6/20: Annie Sc SUx2...8:07

Went for classic Annie

rx in 7:19

those sit ups were hard

anyways, happy new year to all of you. 

Warm-Up
3 minute Bike Erg
5 minutes practicing DUs

Scaled WOD:
21-18-15-12-9 Bike Cals
50-40-30-20-10 Butterfly Sit-Ups

Aerobic Accessory:
15 minute Easy Run
15 minute max incline at 12%

8:18

Beginner.....
40, 30, 20, 10
9:15  

DU + feet anchored sit-ups + kicked up to HS (w/ wall support but tried to keep them true)

13:35. 

probably my best DUs the last 6 months and still only had the round of 20 unbroken, progress!

I’ve always seen the CrossFit.com WODs but I have never attempted the workout as written before. When I saw this WOD this morning I considered doing it as it was a pretty straightforward workout.

This was my first attempt ever at Annie.
My sit up variation was butterfly sit-ups (slightly different from the one in the workout demo video)

I completed it in 15:10.67.

I really enjoyed the workout. I never thought that I would enjoy doing sit ups but I realised while I was doing the high volume sets that as long as I could find my rhythm (just like when doing burpees), I would be able to complete the workout pretty quickly with my consistent effort in completing the movements.

Gimnasty Annie

9:05

scaled variation
18min EMOM
1st min: 30 Double unders
2nd min: 15 hollow rocks + 10 arch rocks
3rd min: 3-5 attempts at assisted press to handstand 

What a bad ass. She’s always been so damn fit. Thanks for the motivation Annie. 

LOVE THIS!!!! 😛

This one looks fun! 

Annie
50-40-30-20-10 reps for time of:
Double-unders
Sit-ups
13:21

Champions Club Scaling Notes

RANT
Speed is such an important aspect of the 10 General Skills when using CrossFit as a way to make you better at sports, but it's also a very underrated aspect of the 10GS in terms of getting better at CrossFit workouts. Speed, in this case, means speed of the actual reps of the movement, not speed of the workout in general, and that's also why I'm not a big fan of adding different variations to classic benchmarks; at some point you can only transition and strength and fit your Annie time so much... you have to get faster at sit-ups, you have to get faster at double unders. 23 sit-ups in a round of Tabata feels substantially different than 20 sit-ups, and has a different stimulus on you. And how bout the skill-transfer effect of it: when you drop to the bottom of a clean, you are doing a sit-up (from a different orientation). Do you need to do that slow? Or do you need to snap down as fast as you can?

WORKOUT THEMES
A benchmark test of accuracy and stamina. Jumping, elasticity, accuracy, changing orientation, midline fatigue, pulling from the hips.

					SHORT		MEDIUM		LONG

LIGHT					x

MEDIUM

HEAVY

SPEED SCALE
Do each set for each exercise for time, rest as needed between.

STAMINA SCALE
For time:
150 sit-ups
150 double unders

ACCURACY SCALE
Double unders need to be unbroken, sub V-ups for sit-ups and balance on your butt.

MY STUFF
7:18, Double unders had to be unbroken or started over. Did a few times.

GENERAL FEAR LEVEL: 6