Monthly Archives: October 2017

Friday 10/20/17

Upcoming Events

Whole Life Challenge Finale

November 11th 

Ram’s Football Game

November 12th, 1:05pm


Workout of the Day

“Abort Mission”

15-12-9-6-3

Power Cleans

C2B Pull Ups

Thursday 10/19/17

Upcoming Events

Whole Life Challenge Finale

November 11th 

Ram’s Football Game

November 12th, 1:05pm


Workout of the Day

EMOM 20

Minute 1-15/10 Calorie Bike

Minute 2-30s Max Push Ups

Minute 3-10 Back Squats

Minute 4-Rest

Simple Handstand Practice

As we have been covering handstand walking over the last few weeks I have had a lot of questions about what you could be doing on your own to continue to improve on your handstands.

So here is my simple guide to a freestanding handstand at home.

 

What To Strive For In Handstand

1-Stay in Control

2-Abs Tight

3-Actively Pushing into the Ground with Shoulders

4-Head Inline with Shoulders

5-Hands Flat on the Ground

 

BEGINNER

We will be doing a WALL WALK

Now there are different levels of the wall walk and each depends on your skill/strength level. With that said from the waist to the shoulder all of them will look the same!

 

In Variation 1-3 we start in push up position and walk our hands as close to the wall as possible. The main limiter in variations 1-3 for the beginner is strength in the shoulders and core.

 

Variation 1

In this variation we are walking our hands as close as we can to the wall. Although not that close that is okay we are doing our best with the strength that we have. 

 

 

Variation 2

Here we have developed some more strength and can begin to walk our hands closer to the wall but may have not gotten to the point where we can get all the way to the wall.

 

 

Variation 3

Here we are in a full wall walk with our toes and nose touching the wall. 

 

 

Workout for Variations 1-3

5 Sets

Wall Walk As Close As Possible and Hold for 15-30s

Rest 1 Minute

**Once you can achieve a full wall walk and hold for 30s it is time to move on to variation 4**

 

INTERMEDIATE

In Variation 4 strength will no longer be an issue and we will begin to develop balance and coordination while in a freestanding handstand using the wall!

 

Variation 4

We have now moved from the wall walk and are now KICKING UP to Handstand.  Make sure hands are 3-6 inches from the wall when you go for your kick up…anything further than that will cause you to collapse and fall on your head!

 

 

Once in the position it is time to start working on our balance. Begin by slowly taking one foot off the wall and finding your balance.

 

 

Once you have found your balance begin to slowly bring the other foot to match. 

 

 

Workout

5-10 Sets

Kick Up to Handstand

Slowly bring your feet off the wall

Rest 1 Minute

**Once you are able to achieve 5 seconds off the wall move on to variation 5**

 

ADVANCED

We are now moving to the freestanding handstand. Very few people ever achieve this and it takes a lot of practice, discipline, and physical ability but is definitely achievable with consistent practice.

Kick up in a controlled manner and begin to find your balance. Being able to cartwheel greatly helps when coming out of or falling out of a handstand.

 

 

Workout

5-10 Sets

Freestanding Handstand

**Once you can hold for 10 seconds you can begin to play around with handstand walking, one arm handstands, and many more variations**

 

This is our quick guide to practice handstands at home.  If you would like to learn more youtube has a lot of great options and also asking questions at the gym will help you progress quicker. 

One of my favorite resources for handstands is GMB Fitness. They have a ton of information on handstands and all things gymnastics!


Workout of the Day

“Shipmate”

AMRAP 20

Partner 1

25/20 Calorie Row

Partner 2

8 Ring rows

Max Double Unders

Tuesday 10/17/17

Upcoming Events

Whole Life Challenge Finale

November 11th 

Ram’s Football Game

November 12th, 1:05pm


Workout of the Day

Part 1

3-3-3-3-3-3-3

Deadlift

Part 2

Week 5 Handstand Walking Progression

Monday 10/16/17

Upcoming Events

Whole Life Challenge Finale

November 11th 

Ram’s Football Game

November 12th, 1:05pm


Workout of the Day

“Dumb and Dumber”

5 Rounds For Time

10 DB Hang Power Cleans

15 Sit Ups

300m Run

Friday 10/13/17

Upcoming Events

Hike

October 14th

Whole Life Challenge Finale

November 11th 


Workout of the Day

3-3-3-3-3-3-3

Hang Squat Snatch

Thursday 10/12/17

Upcoming Events

Hike

October 14th

Whole Life Challenge Finale

November 11th 


Workout of the Day

“IT”

AMRAP 10

1 Mile Run

Max Push Ups

10 Minute Rest

AMRAP 10

2000m Row

Max Push Ups

Wednesday 10/11/17

Upcoming Events

Hike

October 14th

Whole Life Challenge Finale

November 11th 


Workout of the Day

“Rasin Bran”

5 Rounds For Time

12 Thrusters

12 Toes to Bar

6 Daily Stretches

Flexibility is one of the 10 Physical Skills in CrossFit but quite often is the most over looked

Here are 6 of my favorite stretches to hit all of the major muscle groups in the body and most used in CrossFit!

A good approach is to spend 30-60 seconds each day on ones you are already good at and 2 minutes minimum on areas that are problematic.

In order of importance (For most peoples needs)

1-Asian Squat

 

This is meant to be a resting squat so don’t try to hold yourself up just allow yourself to sink all the way down into your squat.

This is a position I tell my athletes to try to spend a ton of time in a day. A good number to hit daily would be 10 minutes as a minimum.

How to perform

The only thing I care about here is making sure your knees are tracking your toes. Don’t let your knees cave in (knees out!)

 

2-Couch Stretch

Due to all the sitting we do the front of our hips get very tight. The couch stretch is a necessity to anyone who has a desk job and cares about there performance in the gym.

A good rule of thumb on this one…for every hour you sit, do this stretch for 2 minutes on each side.

How to Perform

Take on leg up on the wall, getting your knee to tough the wall, then step your other foot up so that your foot is flat on the ground. You will feel a big stretch in the front of your hip on the leg that is on the wall.

For some this stretch is too difficult so my advice is do take your knee away from the wall so you can get into the stretch…but know that the standard will be getting your knee all the way to the wall.

 

3- Overhead Distraction

This stretch goes after the your back muscles (lats) and also many parts of your shoulder (scapula).

How to Perform

Grab a band, hook it around something higher than your head, stick your hand through the band and sink down.

Focus here is keeping your thumb facing up or out to keep your shoulder in external rotation.

 

4-Pike Stretch

This is a simple one…can you touch your toes?

This stretch targets our low back and hamstrings that also get very tight from all the sitting we do.

How to Perform

Keeping your legs straight bend over from the hips and allow your body to sink down as far as possible (its ok for you back to round).  Eventually you want to get to the point where your body is flat against your legs!

 

5-Pigeon

If you struggle with your squatting movements this is your go to stretch. Again the butt (glutes) get tight from all the sitting we do and this stretch really opens up the glutes so we can drive our knees out in our squat.

How to Perform

Start with your hands and knees on the ground, take one of your knees between your hands, extend the other leg back, and allow your body to sink down and feel a deep stretch in your glutes.

 

6-Table Top

This is a new stretch that I have been doing recently and I believe it deserves a spot in our daily stretches. The front our shoulders get very tight and this stretch will open them back up from all the pushing movements that we do such as push-ups.

How to Perform

Make sure to pinch your shoulders back and really drive your hips high!

 

That’s it for our stretches…

My advice is to try to hit these everyday in the morning, before bed, or after your workout.


Workout of the Day

“Roadie”

3 Rounds

10 Strict Pull Ups

15 Hang Power Cleans

20 Calorie Bike

4 Minute Rest

Monday 10/9/17

Upcoming Events

Hike

October 14th

Whole Life Challenge Finale

November 11th 


Workout of the Day

Part 1

1000m Row For Time

Part 2

Week 4 Handstand Walking Progression