WELCOME TO OUR LITTLE BOX, FRANCISCO!!!!Today's WOD started with a little strength training:
Warm up deadlifts in order to perform 3x5 deadlifts
Then....
3 Rounds
4 Handstand push ups
8 Chest to bar pull ups
12 Deadlifts (225/185#)
16 box jumps
In the pictures above, you will see a variety of scaling for handstand push ups. Going upside down can be a little nerve racking, although it is a great alternative for strength gains using shear body weight. Also, it creates the benefit that your body will adapt to the inverted pressure on your head and face. A few key points we need to work on as we develop this skill:
1. Avoid hyper extending (arching your back) ...we will get there with practice!
2. Activate your shoulders. Really get a strong shrug going.
3. Suck in your stomach~ make that mid-line stabilization rock solid
4. Squeeze your butt!!!!!!! It may sound silly but it is a critical point of assistance!
We may only be beginning to tackle these challenges, but as with everything else, it is practice that makes perfect!
What a workout.. what a group !!! I am not much of a talker during a WOD - rather I prefer to listen - and I think that is part of what draws me on Friday's to The Conviction. The group itself is very supportive of each other and watching / listening to the Crossfitters on each Friday reinforces why we do this. Keep pushing !!!!
ReplyDeletejust you wait John. We have something even better brewing. We're going to up the anti...bwaahaaaa
ReplyDeleteUp the anti???for who??? Just John or us all??!AAAAAAAAAHHHHHHHHHH
ReplyDeleteJust getting our little community going on personal goals! ;o) hahahahha
ReplyDelete