What's a good sub for walking on hands? Don't think I can do that.

what's a good sub for any of those... I'm just starting crossfit and I'm not really strong enough to do of those except for handstand against a wall.

I'm curious to see how many people can actually do this as Rxd.

Cool pic

talk about a blood rush!

what the heck is the Navy doing in Afghanistan...any water there? pretty badass anyhow

the navy's everywhere, im liking this wod, pretty intense upper body (shoulders, tris)

REST DAY.... :-)

Constantly varied - love it

they should call this the skim milk wod cause I have a feeling about 2 percent of the community will be able to do it. I might sub JT instead. good luck everyone!

These are getting stranger and stranger...

you're kidding. right?

in place of the handstand walks try wall runs (from Coach Sommer's website)

http://www.gymnasticbodies.com/forum/viewtopic.php?f=16&t=1392 (wfs)

idk evan wall runs are sooo much harder than just a hold in my opinion

Wall runs are great, but for beginners you could have them do bear crawls! This WOD looks awesome!

but easier than walking on your hands. you could loop a leg through something to take some weight off.

seriously stop with the complaining....if you don't wanna do it, do a different WOD. This is an intense upper body work out. Cant walk on your hands? Do Bear Crawls. Cant do HSPU? Do push ups with your feet elevated to an angle that will push your limits.
Anyway, bring on Bingo's thoughts of the day.... he's always cracks me up.

Interesting, my arms are gonna love this. Still gonna look for subs for the Handstand walks, I was thinking either Bear Crawls or having a partner hold my feet up and walk on my feet like that, but seeing as I don't have a partner....

Still, this looks like an awesome workout. I really need this one.

Holy handstands Batman!

The whiners are starting already? In my gym we have instituted the gymnastics warm up created by Leo in the CF Journal. Based on the amazing progress so far I think we'll have plenty of people who can attempt this Rx'd within another month or two!

If this looks impossible to you- it's an indicator of a weakness you need to work on!

Check out the article and put it into practice- it rocks!

http://journal.crossfit.com/2009/11/the-russians-gymnastics-warm-up-1.tpl

Or use a partner and get in a high wheel barrel position and guide your partner the length!

link to helpful CF Jornal artical in filter!

WOW!!! I have no idea what I'm gonna do about this one... Looks fun though, I love a challenge.

FANTASTIC!

Hey, I'm not questioning this workout or complaining, I'm actually just coming more from the perspective of someone who loves training and is curious about it!

I get confused with workouts like this that completely overload one movement (another example would be the WOD ten rounds for time of 3x weighted pull-up @ 45# + 5x strict pull-up + 7x kipping pull-up).

Any thoughts on this? Just curious. It looks like a cool workout - wish I could walk on my hands!

Thanks!

M/44/178

My 12 year old son, who has a workout named after him on the Crossfit Kids site (Kaid) says "It's gonna be an upside down day!"

Evan, thanks for the recommendation on a substitution.

just thought of the kelly starett shoulder mobility video. 5 lb plate under the toes and then use your arms to walk across floor. Possible sub?

All I can say is, "huh?"

WHAT...

That is really cool... and really impossible for so many of us.

Instead of complaining, the relevant question here is: how do we scale walking on our hands?

wheres bingo

maybe this wod should be called "The Fonz"

i agree with max

Remember the gymnastics aspect of crossfit? That's what this is. Don't complain just because this isn't metcon; if you do metcon all the time, you're only training 1 of the 3 energy pathways. I love all the different WODs we've been doing recently. It's been very interesting ever since the ring WOD where you lowered yourself down slowly. GREAT JOB COACH!!

#15
thanks

If I didn't know better I'd say that Coach, Lauren, and the team are trying to see how far they have to go before I can't explain the WOD.

UNCLE!

OK...breath in...breath out...ahoooooommmmmm...breath in...breathe out...

Walk on your hands. Do a handstand. 15 handstand push-ups. Eureka, something I can understand. Handstand push-ups. HSPU. There are a number of progressions and sub options in the 'Exercises and Demos" and on Crossfit Kids. I do these by hooking my toes over the bar on the Smith machine. Almost no one does these 'free-form'; most people who do it as Rx'd do HSPU with their heels against a wall. Crown of the head to floor counts.

I guess we should talk about subs, huh? Seriously, your guess is as good as mine. Walk on your hands. I guess the puppy sub would be a bear crawl, maybe a bear crawl in pike position. Handstand to front roll? Alternating one arm DB shoulder press?

Handstand hold. Handstand attempts? Snatch grip overhead hold? Overhead squats? ?

OK, for real, gymnastics is a significant part of Crossfit. I'm taking this as an invitation to take gymnastics more seriously. This is some stuff that I just can't do. I would be a better Crossfitter if I could. If nothing else I think doing this will be fun. A kind of play day. Why not?

So what the heck? 3-2-1...Go.

I am thinking of doing alternating dumbell presses for the walk. Smith machine barbell press and hold for the handstand. Round that off with 75% body weight overhead presses for the push ups.

walk on hands..as yoda says...try not....do or do not

Atta boy Jeff! nice work! Can't wait for your seminar on Sunday!!

I'm still with it, just haven't posted in a while. I've been seeing a lot of newbies on board, Welcome!!! I was looking at this WOD and wondering the same thing "What's the sub for...?"
- START HERE- on the main page,
-go to BRANDX SCALED WORKOUTS,
-click CROSSFIT WOD.
-find the workout you need and WAIT for Garddawg to post the scaled WOD.
A friend of mine showed me this after a couple of months of struggling with the main sight WOD. I'm very grateful for it and and have seen significant results. Thank you Crossfit, again and again and again...

I'm lovin it (not that I can do it). Anyways, I don't see how doing bear crawls or wheelbarrows will expediently translate into a walking handstand. A HUGE component of this WOD is hand balancing, not just arm/shoulder endurance. I think if you are going to do that sub and if you can invert, you should practice handstands for at least 10-15 minutes (with adequate rest time included) before doing the WOD. Headstands if you need to. Cartwheels, whatever.

Awesome video, glad someone came up with a video like this and labeled the skill correctly. Attempt this skill like this guy if you know what you're doing, if you don't you will peal off and do a front flip to the face.

EVERYONE GO TO POST # 15's LINK FOR A GOOD SUB
here I'll even post it in mine

in place of the handstand walks try wall runs (from Coach Sommer's website)

http://www.gymnasticbodies.com/forum/viewtopic.php?f=16&t=1392 (wfs)
Comment #15 - Posted by: Evan at January 13, 2010 5:13 PM

bingo-

I ABSOLUTELY LOVE your comments. Thanks for taking the time, you are helping us newbies immensely.

Sounds like fun!

There is more and more complaining everyday.

Thank all of you at crossfit for putting these workouts up here, I love to train but dont think I got what it takes to come up with this stuff.

LISTEN TO COMMENT #43 MOTHER KNOWS BEST

I will need to find some form of scale for walking on my hands. How about "walking in place" with feet against wall, say for 50 alternating reps (25 on each hand)?

I like these creative wods, they FORCE you to expand your skills. My feeling is the 2010 CrossFit Games are going to demand that athletes demonstrate additional skills other than swinging a sledge hammer!

sweet,

3,2,1! GO!

SANTI

i can tackle this one as rx'd. ill post a vid if i get to record it. i knew all my years of breakdancing would come in handy one day :)

Normally I would not say this but this is out of control: the complaining is ridiculous. Darth, Jesse Emers, The Champ, Doug, Adam, James and especially Doug again this is not supposed to be easy. If it were everyone in the world would be doing it. Don't like the programming, do another wod tomorrow, no-one is holding a gun to your head. Crossfit has a gymnastics component to it, always has, and hopefully it always will (take a look at some of the older wods). This gives us versatility, balance, flexibility, strength, etc..

As for subs, I know Bingo provided some ideas but when it comes to subbing use your head a bit. I like the elevated human wheelbarrow idea (if you have a partner). Personally, if my normal CF people are not in the globo gym tomorrow I will do some bear crawls, static handstands and HSPUs.

I remember walking on my hands as a child. Take a few steps them feet down. take a few steps them feet down. It might take a while too do 100 feet but it takes a while to do a 100 pull ups or 100 push ups. This WOD will challenge me physically and mentally which why I love this place.

think I'll work on my deadlift, squat, and press instead

#27 Alan
Love that comment from your son!
Enjoy!

...obviously this WOD is # 11 of the original 10 challenges of crossfit!

I just can't do this but respect those who can

Did pullups, pushups, rotator cuff work and some shoulder presses
Did the most pushups I've ever done in a workout: 510.
Never would have even tried before crossfit

That is one of the best pictures I have ever seen on the main site....amazing!!!

For those genuinely interested in the value of this workout in Crossfit programming, Coach's classic articles "What is Fitness," "Foundations" and "Virtuosity" (all free in the journal I think) give excellent explanations of the importance of gymnastics and hand balancing. He suggests that everyone work hand stands, all five presses to hand stand, and that you work to be able to walk an entire football field length on your hands. HSPU's are taxing, but hand walking really isn't. If you aren't the type to get embarrassed, you can practice hand walking several times a day without negatively impacting your training. This WOD really shouldn't come as a surprise at all. I'm super psyched for it.

I must say that the WOD's since the new year are really interesting. My wife and I took up Crossfit nine months ago because we were bored with the same old gym rat stuff we had been doing. I never get bored with this stuff. I am 40 years old and in the best shape of my life.

I am disappointed at the increase in negative comments lately. This is a service provided free of charge. If you do not want to do the workout then don't do it. Please don't ruin it for the rest of us by posting complaints.

as with many of you...i'm so sick of the complaining.

if you can't do it, or are too weak-minded to try - DON'T DO IT - do your normal cookie cutter globo workout!

3...2...1...GO!

Thanks for keeping it interesting coach!

Maybe do a handstand against a wall and alternate picking your hands up? As close to walking I guess if you don't have a partner. That said, looks fun can't wait!

People are funny. When the WODs seem impossible with tons of pull-ups and heavy Oly lifts and lots of rounds, people still give it a try. But when a gymnastics skill comes around everybody tries to avoid it.
There are many subs you can do. Many have been mentioned already. Just give it a try.

Best picture I've seen on the mainsite yet.

How long, or many wall runs do we do for the sub of the walk?

As #43 - mom of 6 says, the work is done for you.
http://www.crossfitbrandx.com/index.php/forums/viewreply/166432/

This is great! Excited for friday since tomorrow is my scheduled rest day. Im still on assisted handstand pushups but I think If I use the bookshelf and do 50 assisted "wall walks" in place of the walking on hands... who am I kidding, tell my kids I love them!!

Awesome!

Great workout!

Many of you are questioning how many people will be able to do this one RX. I thought I read one comment that said it should be called skim milk because less than 2% will be able to do it.

I'm looking at this one and thinking it wouldn't be so bad. Any ex-competitive gymnast should be able to do this one easily, much like an oly lifter can do grace or isabel in less than 2 min or a runner can demonlish a 5km run.

In terms of substitutions from a gymnastics stand point...
Scales for the handstand walk: handstand forward roll for 100ft, if you have a training partner the wheel barrow walks, or handstand against the wall and alternate hand lifts 100 should equal 100ft
Handstand hold: get inverted! back against the wall or stomach facing the wall

#18 ok my bad i thought you meant wall runs for a sub of the holds

OMG... THIS IS MYYY WOD!

Not sure if this sub idea has been suggested yet, but what about overhead carries, that may work with a heavy weight.

"Overhead carry

Hold a weight plate, pair of dumbbells, barbell, sandbag, or anything else overhead with both hands. Keep your elbows locked and forearms straight so you work your core and shoulder stabilizers."

From tmuscle.com

30/M/5'10"/149 (MTN WARRIOR)

For everyone complaining, OK I am not a Gymnast but if you can hold your self into a handstand then you might need some more shoulder strength, squeeze your butt, tight your abs and come into the hollow position, kick really hard and you will be against the wall, some people can't just be upside down for some reason, but hey! it is ok, practice how to fall, tuck your chin to the chest and bang! you will be ok! HAHA! Handstands are fun! It takes Practice! also SUBs use the smith machine, the wall, use a box, a big tire, your car, your EX's Van, Rubber bands, whatever it takes to get you there, against the wall, BE SAFE! that's the main thing always, I challenge anyone to build a Walker but for handstands! HAHA! like the babies walker but for adults to walk on hands! maybe this might fix and help you learn just like the babies learn how to walk, this is the only reason when Cindy and Mari comes around I always pick Mari to challenge myself and work on my weaknesses my problem is Balance I am going to have someone spot me in the walking part not hold me but just tap my legs to keep me balance, it is being 2 years for me and I am smoking a lot of workouts and All I can say is Bring it! coach! keep bringing it!

I love this workouts! and this will make my Diane Time goes down. I hope the info above help someone.

SANTI

Hate the complainers.
I like having the occasional wod that I can't do as prescribed. Something to aim for and new skills to learn.

Wall walks looks awesome. Can't wait to try

I actually did something similar to this not too long ago. Except it was 100m walk on my hands; every time I fell I had to do walking lunges back to the start position and then sprint to the point where I fell. It took me 82 minutes to complete the 100m. It was a great WOD, and what is even more crazy is the fact that even though I was very fatigued, as I kept going my ability to get more walks- when I started I was maybe going four steps before falling over, I increased to as many as twelve towards the end. The muscle memory connection and pathways that were developing were improving my effort that quickly even though I was fatigued. And by the way, this WOD and others I have done that are similar have helped me tremendously on all Oly lifts and metcon workouts!

Get some aahhhhhhhhh

"If it was easy everybody would be doing it" 3-2-1 go.....

I love the crazy challenges....Cant wait to hit it!

3..2..1..GO!!!!

I have never seen so many complaints over a free service. Thanks so much Coach for posting new and unusual WOD's. I am super excited about this WOD because I have been practicing walking on my hands for months and finally mastered it a couple weeks ago and now I get to challenge it!

Wanted to say that I am inspired by these great United States American members of the canoe club. You boys kind of make me want to...to re-enlist...kind of. If you read this, I am proud of you and I am proud that you are there, in Afghanistan and places like it, for me and each other, even though I know it is more about each other. If you and/or your brothers are still there, my thoughts and prayers are with you and those that remain and those who are due for their turn and their turn yet again.
By the way nice shorts. I know that you guys would rather have on something obscene and skimpy, but good job churching it up for the folks back home.

:25:27 as rx'd - HSPU ROM was a little less than full on last set tho

Prediction: The only thing that will make the crazy/weird soreness from this WOD bearable will be remembering and laughing hysterically about how it was acquired...

Dudes, what is the deal? So tired of people whining. Do work! I. Mean really who knows more, you or coach? Probably will smash my face on the ground while attempting walk on the hands but, I'm still totally looking forward to this. No quesions, no complaints, get it done!

I am not even close to do this WOD as Rx'd, but it will give me some good work on my handstands. No Rx for today, but good skill work for future Diane, Mary or others.

The first time that I checked the mainsite WOD, it was something "crazy" like multiple sets of ring dips. I thought that only some crazy, intense psycho could/would/had the ability to do ring dips and who in thier right mind even had rings. I now do ring dips every day as part of my WARM UP!

Yeah, this WOD is pretty intense, but isn't that what we are all really here for? The alternative could be more cable rope triceps extensions and some curls........

Makes me want to try it. I wouldn't even think about walking on my hands otherwise. 6 months ago I couldn't do a handstand. And tried that; now I can. Sometimes the WOD makes me want to try something I otherwise would never think I could do. Common sense tells me to aim for a few hand steps and that's it. No complaints here. Love it.

Thanks for the back uprises video. Very different from a muscle-up!

Amidst all the excitement over today's WOD challenges, did anyone watch the video of 30 "back uprises"? Please explain the difference between the "back uprise" and the exercise demonstrated in the "30 muscle-ups for time" video that we saw last week. I had never heard of a "back uprise" before today. Good luck, everybody!

is it still RX if i stop/fall during the handstand walk but do not advance until i get back on my hands? Sorry if this is goofy ? but this is my first week of CF. Thanks

I love these new WODs as well. I know we have had issues in the past with wording of the WOD explanations, so what if we have supplement it with media?

I think it would be a great idea if HQ could include a quick video to demo some of these movements/exercises, as well as to give hope to some those who are hesitant to attempt the challenge.

You guys are hilarious. Everyone is complaining. Either about the WOD, or the other posters. Who cares? Is it hard to scroll down? No. It takes what... a min to get through a few hundred posts? Oh well. You think Coach really wants to read all the brown nosing? It is just as bad as the complaining. If there are 200 posts complaining, there are another 200 to counter them. Why do people get offended so easily? I don't know. You guys are all getting way too worked up. I am not going to complain about the WOD on here because I don't generally feel like wasting my time. If someone else wants to so be it. Whatever though. Everyone will do what they do, and say what they say. Me? I just love free speech. You guy crack me up. I guess we will all notice each other tomorrow. We will all be walking around with are faces bashed in looking like we tried mugging chuck lidell.

Wow, I remember when these boards used to be friendly and everybody tried helping each other out. I notice alot of people calling people names (weak, lazy etc...)and saying they are complaining, simply for asking for subs because they are not at the the level to perform that excercise, but would still like to do as much of WOD as possible. To those people id say this: Shut YOUR mouth, let those who need some help get it, engourage them to excell. Dont be a prick.

#84 - You can stop/fall as many times as need be. Just start from that point and do as many as you can.

This is crossfit, if evry WOD was easily done, whats the point? I cannot do 100m on my hands in one shot. This WOD clearly reveals that crossfit is as much about mental strength as physical. What you cannot do today gives you a great goal for the future! Sub however you need to, just don't give into that initial knee jerk reaction to quit or give up on the WOD, you can do it or a version of it until you can do it.

I guess I'm bothed by the statements like "I hate the complainers", these people need encouragment to not give up and a persective change, I personally don't think you can help people change what they think they can or cannot do by just trashing them. I may be wrong, maybe thats just what some people need, but i would wager not the majority.

Bingo - love your posts, i think you took many people's initial frustration with this WOD and put it into perspective in a positive light. Best of luck everyone, this is Crossfit, if nothing else, it will teach you that you are capable of much more than you think.

sweet, cant wait!!!

Nice! crossfit is finally incoporating some gymnastics. For a long time it crossfit looked like Olympic Weightlifting/Powerlifting/bodyweight calisthenics/running. thats about it. It would be great to have everyone hold a free standing handstand at the games as part of a fitness test. If you cant hold it for more than 5 seconds or whatever time they want your out of the competition.

I dont beleive in subbing this workout. Work on your handstands!! Its just all practice. Its like doing more pullups and dips help you learn muscle ups?? no.

love this one! atta girl Lauren!

Jeff - great job on the uprises! Wonderful video!

question here, I'm a CF newbie but, where will I find 50 people to walk on my hands? Will my hands still work after that? I know Crossfit is to strengthen us mentally and physically, but I think this is going to hurt more than 3RFT of lunges, SBJ and sprints...

Bingo, help?

Seriously guys and gals, my last post was meant to be humorous. Forget the hostility (Although I do appreciate the 'put up or shut up' crowd), take it like Bingo the Great does, have fun! Because whether you do this or any WOD as RX'd, scaled, or alternate WOD, or something else all together, you are doing something to better yourself!

3-2-1-GO...

I'll try to walk on my hands as much as I can... the HSPU part I at least know how to do.

All I can say is that I'll at least try...

28:08.. fell every time, only got about 3 walks per fall.. but kept at it. Hands are killing me!

People that complain about the WODs, why are you Crossfitting then? You all remind me of the fat people in the Navy I see, always complaining about a mile or two mile run. Quite a few people think Crossfit is too intense so this is why they will not certify it for Physical Fitness, no wonder why there are fat bodies around. You came to Crossfit then 3 2 1 Go if not then please go bodypump or stay home with the complaints. I love this thing called CROSSFIT.

9:09, subs below:

I didn't make it very far walking on my hands so resorted to the wheelbarrow with my toes on my buddy's shoulder... Between this and the broad jumps the other day, the guy at the gym must think we're training for the summer camp olympics!

First round of handstand and HSPU were against the wall. Last two rounds were with feet up on a pullup rack.

Awesome workout! Thanks Coach!

33 mins with static handstands included
subbed 40 wall runs for walk
very hard

Good for your forward rolls, going to need them a few times during the handstand walk ;) Think I'll do these indoors, handstand walks on ice could be a bit dodgy.

Handstand pushups against a wall have been great for learning freestand handstands too. Everytime I push back out my body straightens out and I end up doing it free standing anyway. I like to put a couple of plates either side of me to place my hands on so I can get a good range of motion and don't have to think about hand placement too much when I'm fatigued (just whack em where the plates are).

Good luck on this one guys.

PS. Thanks for the link to the gymnastics warm-up journal article. Convinced me to subscribe (ok, I was already convinced but I've been lazy and hadn't actually followed through with it).

As an x-gymnast (17 years)...thought that this wod would be super fun~

Well... did 2 1/2 rounds of the walking handstands before my wrists were screaming and my fingers were going numb!

2 rounds of holding handstand 2 minutes
16 total handstand pushups....
YIKES!

Good lord, I think I need to do the puppy-scaled workout from brandx. This workout is EVERYTHING I need to improve! Awesome/Crap! 3-2-(deep cleansing breath)-1 GO!

Sub Recommendation for Hand Walk.....

Kelly S was recently highlighted in a video showing a class how to warm-up their shoulders. He made them get into a plank position, put their feet on a 5lb plate and then walk with their hands across the floor with feet in tow maintaining the plank position. This is a bit more taxing than bear crawl and less so than wall walking.

Another Recommendation.....

If you are like me after you do the first part of this WOD your shoulders/arms will be weakenend and the rest of the WOD will be broken up to the point that you are doing 1 or 2 HSPU at a time.

Try extending the number of rounds and decreasing the number of reps equally. I am looking at this and thinking about doing a 5 round version that has me walk 20ft, hold the handstand for 00:1:20 and 9 HSPU.

This changes the WOD a bit but you are doing the same work just breaking into smaller chunks.

Off to the gym!

It's a cool workout. Now who can actually do this?
Without reading the comments above me, my guess is everyone is talking about how to sub...
Guess I'll practice handstands today.

12:22 with scalables (still on my first CF cycle):

Used the wheelbarrow with my toes on my buddy's shoulder and had to stop a few times, especially on my second and third trips.

Handstands and pushups were with feet up on a pullup rack.

My hands are absolutely killing me!

Awesome workout and glad tomorrow is a rest day.

Three rounds for time of:
Walk on hands, 100 feet (3 lengths of the gym)
Hold handstand against wall for 2 minutes
15 Handstand push-ups (green and yellow band)

24 minutes flat

Wrist, shoulders, back...ouch!!!

My friend Matt the gymnist did the WOD as rx'd in 12:45. his first wod ever!

As a former competitive gymnast I must say I am extremely excited to do this WOD!!! However, as a former gymnast I must say walking on your hands is a full body movement be sure to focus on keeping your entire body tight and go slowly. If you are going to fall come on down and start again or if you can roll then roll it down. Either way stay tight, stay smart, and have fun!
3...2...1...GO!

M/29/145lb/5'6"

holy crap! i would say more, but that pretty much sums it up.

21:21

As rxd besides that I didn´t do the handstand puships all way down.

39:25

Hard workout and fun until I could´nt feel my fingers :) !

M/42/5'11"/175

3 rounds

Handstand hold for approx 45-50s
15 band-assisted HSPU (4" from floor--need thicker bands)

as rx'd
44:51

I can actually do this one!!!

32/m/195

Subbed 66 wall runs for walk on hands
All 2:00 handstand holds were broken
All HSPU sets broken

26:24 total, with the 2:00 hold sets

20:24 minus the hold sets

Torn MCL! Cya in a few weeks Crossfit. Any workout tips of what I can do are appreciated.

#83: The difference between the video last week and what I did is the timing of when you transition from below the rings to on top of the rings. In a kipping muscle up or a front uprise you transition when your feet are in front of you...a back uprise you transition when your feet are behind you. Pretty straight forward really! The major difference between uprises and muscle ups is momentum. A muscle up is strictly a strength skill, where an uprise uses the momentum you can generate from a swing to carry yourself above the rings.

Muscle ups are better for developing raw strength, where uprises while still having some strength are more for balance, accuracy, and agility. Both very useful exercises in my opinion!

That was fun! Lots of laughing in between attempts.

3 rounds
100 wallwalks
2 min handstand holds
15 handstand push ups Reduced range of motion by 3 inches.

Time - 32:47 less 6 min.

12:36 minus the 6 minutes
subbed 40 wall runs

that was brutal!!!

only managed 2 rounds (think my wrists might've snapped off if I'd have gone any more!) had to sub 100 wall walks- will defintely do these once a week form now until I can complete 100 in one go.

loving crossfit!!!!!

28:45--> 22:45 rx´d
Wrists aren´t pleased. Great wod! Maybe a bit dangerous for non-gymnasts.

Thums up! :)

Had to sub, handstands out of my reach right this moment.

(three rounds)

Target:
Alternating dumbell presses (30 lb), 30 reps/hand
Hold up 65 lb bar overhead 2 minutes
15 x military press with same bar

Result:
1. dumbell presses 20/hand, 1 min holding up bar, 10 reps military press

2. dumbell presses 17/hand, 1 min holding up bar, 10 reps military press

3. dumbell presses 7/hand, 40 sec holding up bar, 3 seconds rest, 20m seconds holding up bar, 5 reps military press

Saw the "wall runs" from Evan above too late, will do that next time.

M/39/194/70"

FANTASTIC WO. Had to modify to achieve desired results/goals.

5 rounds for time:

20ft plank walk forward
20ft plank walk backward

Hand Stand for 80 sec

9 HSPU

Total time 28:14; 22:14 w/o Hand Stand time included.

Thanks Coach/Lauren for the variety this week and gymnastic work. It's been fun.

I was also a little bit intimidated by this WOD and have absolutely no handstand experience so I broke it down and came up with this adaptation focusing on shoulder and core strength and stability:

3 rounds of

25 should press kneeling or standing on stability ball.

2 min holding bar above head kneeling or standing on stability ball.

15 hand walk to stability ball plank with push-up.

it was wicked hard and wicked fun.

As rx'd

20:57 (already subtracted the 6 min. of static holds)

28/6'8"/226

2 rds 38:50-4 34:50

Where there's a will, there's a......well, you know.

As rx'd. 28:59.

Jen did Puppies:

Three rounds for time of:
Bear crawl, 50 feet
Pike hold for one minute
15 push ups

8:17.

Attempted as rx'd:(unable to complete 3rd round)

Walking Handstand 100feet
Handstand hold for 2 minutes
15 HSPU

Completed 2 rounds in 31:25 minus 4 minutes=27:25 had to quit secondary to failure, NO 3rd ROUND.

I will say this, I surprised myself. I have been CFing since 12/02/09 and thought this one would kill me. Believe it or not I was able to walk on my hands for up to 25 feet at a time(3 out of 8, 25 feet tries). At 34 and 175 lbs., with no gymnastics background, I was excited to complete atleast 2 of the 3 rounds. I will say having access to a wrestling room with mats to do walking handstands on builds confidence, too.

I chalked this one up as one to work on. Shoulder strength and wrist fatigue were the culprit to not being able to complete this WOD, but from now on, I will add the occasional walking handstand and isometric handstand hold to build up for the next time I see this WOD or variation of this WOD.

Great workout, and if you are scared to do it, just try you may surprise yourself, I did.

34/M/175lbs/5'9"

I don't know about everyone else, but this was fun and very difficult. Time - approximately 30 minutes. Did wheelbarrows with a friend (tried to stay as vertical as possible). Surprisingly, the 2 minute static hold was the hardest in my opinion. Either way, great workout. Will continue to train on handstands.

Loved this WOD! The whole reason I joined CF was because I was getting bored of my previous workouts and wanted to challenge myself and try new things. This WOD was perfect for that, I had a lot of fun doing it even though I struggled and it really humbled me. I did hold a handstand for the first time in my life, even though it was only for about 5 seconds.

I did:(all against a wall)

2 rounds of:
100 wall runs
2 min hold
15 HSPU

1 round of 44 wall runs, 1:15 hold, 2 HSPU

29:48 - 5:15 of holds = 24:33

I really enjoyed this WOD. It was so hard and demonstrated my lack of coordination so much during the walking on your hands portion that I couldn't help but laugh throughout the workout.

The 2 minute static hold is going to be BRUTAL..that is a very long hold if you haven't been upside down much...ATTEMPT TO STAY HOLLOW...I would do these holds stomach to wall.

Practice tucking and rollign out first though to avoid awkward crashes : )

For the Wall Runs which are an excellent sub for walking on hands...I would do it for a duration vice a certain number of steps...more like 30 secs for 100' of walking I'd say...

The HeSPU are just icing on the cake...but keep in mind that bent arm strength and straight arm strength are two different animals so this is an excellent WOD in that you will train both.

I am going to take on that challenge of building an upside-down walker for adults.

I'm thinking 50' of conduit and couple of wheelchair wheels, something to slide the legs into, should be interesting.

In the meantime, I'll be having fun today trying to go further than 3 feet at a go!

Oh, and GO NAVY!

#5
probably seals

Does anyone have advice on the proper form/execution of a handstand walk (HSW)? I'm all for trying something new but I'd like to avoid the bruises from falls if I can.

The TRX Suspension trainer could really help as an assist.

GYMKATA!!!!1!!

This is a brutal WOD for a non-gymnast. Even the wall running sub is quite difficult. I can't imagine doing that for 10 minutes per Coach Sommers.

That said I subbed walking up to a handstand facing a wall for the hand stand walking.

Could only hold a handstand for about 40-45 seconds.

And had to reduce the number of HDPU to 5 each round to an abmat on a 15K bumper plate.

I second the praise for the gymnastics warm up. It is really quite good. (And breaks up the monotony of the official CFWU). Without it I wouldn't even have attempted this WOD.

32:00
Handstand for 100ft assisted
static handstand feet against wall
Hspu against wall with spotter

OUCH, great workout, one nosebleed

Long post, but here goes anyway. A few of us (the 6:00am crew) made it through this one - we didn't even bother putting the clock on it, the goal was to just do the exercises for three rounds, with as much help as necessary on the handstand walks. People with varying degrees of skill, from having just learned HSPU's one month ago to high school & college gymnastics backgrounds - everyone had a tough time with it. Couple of observations to toss into the "This workout SUCKS" vs. "Those of you who think this sucks, YOU SUCK" maelstrom that churns up every time we have one of these whoa-we've-never-done-this-before workouts come up: don't think about it in terms of the work your muscles are doing - think of it in terms of neurological adaptation, almost like it's a greater workout for your nervous system. Check out what Bill Starr writes regarding neurological adaptation in the latest CFJ article about performing the snatch - he talks about how this adaptation and skill are transferred to other athletic endeavors. Same thing going on here - walking on your hands, holding a handstand, and HSPU's are something that our bodies don't do all that often; here's a great opportunity for your nervous system to learn, and then be able to use what it learned when doing other exercises. Anyone notice that even though your muscles were super tired after just one round, the second round was actually a lot easier? That's your nervous system figuring out what worked and what didn't, and which muscle fibers to recruit. My shoulders and back are sore and tired in a way that's different from how they usually are after a WOD. Feels great. Don't worry about how "this workout probably won't come up again for a long time, so what's the point - I hate these!" Even from just doing it this one time, your nervous system is going to be sharper.

This looks cool, I can't wait to try the wall runs. I have been looking for something to help me get my first HSPU, if the link posted at #12 above (thanks Evan!) is to be believed, this could be it!

For me, it's going to be wall runs, handstand and hold, then partial ROM HSPUs. I'll figure out a sensible duration for the wall runs, probably just what I can tolerate since this will be my first time. Awesome!

16:32 as RX'd (22:32 - 6minutes )

HSPU's all unbroken. First round of walking made it 50ft without stopping. That's the best it got.

I used to love everything handstand related... But my gosh! My hands and wrists hurt now!

Loved this. Thanks CF!

Got a lot of work to do with handstands.

Sub'd 3 Rounds:

5 x Press
5 x Push Press
5 x Push Jerk

that was crazy!

subed handstand against wall and lifting alternating hands for 50 "steps"
true to 2 minute static handstand and handstand push ups

24:10 (30:10-6 minutes)

my arms are still shaking

#5 You ever heard of SEALs?

Looking forward to the WOD. Gonna be fun.

I would agree that complaining isn't productive. However, a simple "huh?" isn't a complaint, it's a question. As much as I appreciate the work coach has done and the free service provided with the WODs, that does not somehow make him infallible.

Some people want to blindly follow, which is fine, but otherwise want to think and understand. So if a workout doesn't make sense to someone, don't bash them for questioning it--explain it to them. And if you can't explain it, then maybe you should question why you aren't questioning it yourself.

15,20,35 feet walking on hands
34,29,19 seconds standing on hands
10,8,7,10,8 dumbbell presses with 25lb dumbbells

subbed high butt bear crawls, attempted handstands against wall then went to holding a down dog position for 2 mins, then assisted hspu's. that was a fun one. need to work on handstands.

SO, now Back Uprise is incorporated to our WODs? hehehe, I'd love learning such a thing to show my athletes. It doesn't look so hard... just like everything else in CF, doesn't look hard, so go try it, my boy.
Nice vid guys.

59:26 @ 15:00,21:17,23:09- Brutal,HSW restarted one tile back from back hand and furthest maybe 15 feet and some restarted in same location more than once, MSH:Max 30 sec.(PR is only 1:30 fresh),HSPU:Max 5 to Abmat (PR is 18 fresh).

Love the bent arm uprise vids...going for POWER! I would just caution those of you not familiar with a basic ring swing to work on your tap first, swinging like that places a demand on your shoulders that kipping pull-ups only come so close to exposing you to.

This looks fun. Good thing I have some handstand practice...but gotta hit it tomorrow. I'm a day behind.

20 mins. Subbed cartwheels (both sides ) for handstand walks.

CG E-City CrossFit;

-heavy scaling on this one. Corey & I did wheel barrow walk with feet on shoulders as well as hspu progressions from the 30' plyo box.
Beidler: 26:16-6=21:16
Leary: 20:20-6=14:16

Handstand holds were the silent killer on this one.

As Rx'd,

34:05.

About 3 or 4 "steps" per fall on the walk.

Power clean 5RM 162.5, PR. 20RM 112.5, PR.

Correction:

28:05 (forgot to subtract the handstand hold time).

mostly as rxed

29:57

may have been a few ft. short on the walks, measured and did it all in a raquetball court.

did most of the two minute stands (the hardest part)

only a few of my hspu were head to floor, my shoulders were shot.

mostly as rxed

40:53

This was my first time ever doing a WOD on crossfit. I couldn't do the handstands for 100 ft, so I substituted by using wall runs.

Check out the archives!

April 22, 2005

Give 30 minutes to handstand and handwalking practice.

Post summary of efforts to comments.

tried. failed. completed (mostly) 1 rd

Well, I can't say I did anything even vaguely resembling the WoD, other than the upper body focus:
(modified heavily from the CrossFitBrandX Puppies Workout. :S )
2 rds, untimed
- Bear Crawl 50ft (2nd round, dragging feet on 5# plate, trying to maintain pike position)
- "Handstands" for 1 m. (start facing away from wall, put hands on floor, walk feet up wall until facing the wall upside down...couldn't quite get to vertical..YET. worked on "push-ups", just loosening and relocking shoulders and elbows, definitely NOT push-ups)
- 40# one arm db snatch, held overhead for 1m, each arm

As rx'd (kind of) ~26 min

Had to break the static hold into sections but did a total of 2 min each round. My walks were pretty pathetic by the end. Good workout, definitely wanna practice some handstands for "fun" in the future.

CFWUx3~ no pull ups...bicep tendon is angry.

This WOD = It's great to be a former gymnast!!!

As Rx'd**

**note~ HSPIU were done for the first time today since shoulder surgery. I put an abmat on top of a 25# plate and made sure my head hit every time.**

I also had one of our athletes (FitMoms Mom!) time my handstand holds against the wall on a separate watch.

Every time I came down to rest the watch stopped and started again when I hit handstand to be sure I REALLY did 2 minutes of handstand holds.

TIME: 22:42 with the 6 minutes subtracted.

Insane. My shoulders are dead!

As rx'd, 48:10.

I never thought a Crossfit workout would take me that long...

Couldn't do most of the WOD so I created a sub WOD.
Completed in 29:55

50 50# dumbell "piston" type of shoulder presses
2 minutes holding 110# overhead
15 135# shoulder presses

50 45# dumbell "pistons"
2 minutes holding 95# overhead
15 95# shoulder presses

50 35# dumbell "pistons"
2 minutes holding 95# overhead
15 95# shoulder presses

so definitely didn't do this one. instead, did:

5 Clean and Jerk 155 lbs
50 burpees
10 Clean and jerk
30 burpees
15 Clean and Jerk
20 burpees

time: 17:54, wrecked.

i can't do hspu or hold the handstand very well so we worked on hspu progressions and held handstand on a wall as long as we could for 4 rounds.

held for at least 40 sec each round
did at least 5 hspu each round with feet on smith machine

17 mins

warmed up with "day 2" of the gymnastics workout.

scaled the handstand walks to about 20 ft, started with about 3 steps per handstand and broke into just 2 lame steps.

scaled the handstand holds against wall to 1 min. The last round held for 1 min. and then 1 more minute.

scaled the handstand pushups to: 10, 5, 4. The third round was partial reps the whole time, the others also said partials that were close to full.

Evan and PXT Cody, CrossFit eXcellence:
Thank you for your very helpful posts and links. I adopted the gymnastics warm up as soon as I found the journal entry. I'm going to start working in handstand walks into work breaks (I've been practicing handstands throughout the day at my house).

Also, panopticon7: awesome name, I'm a big fan of Foucault.

again with the taking anything slightly negative off the board fast!! hmmm that doesnt happen on rest days and should be ENCOURAGED all of the time. It envokes spirited conversation and thinking outside the box

#96 FOR REAL. excited to try this in about 20 minutes. get stoked.

M/ 35/ 132 lbs/ 5'-6"
As Rx: 26:20 (plus 6 mins. static hold)
Got LOTS of weird looks at my gym.. WHO CARES...I have to say that the only thing I did that would be an infraction was I was not able to hold the static hold for 2 mins. continuously, and after about 1:20 I had to drop... I then got back up and finished my sets... all 3 rounds were similar abotu 1:15 or so, then about :30 and then another :15 - :20... I just kept looking at my watch and went from there.
For me, the skill of walking on your hands was the hardest, and took up most of my time.. of course after a static hold for 2 mins. I had to chop up my 15 HSPUs into 5's and 4's and 3's towards the end. Actually, I did this on carpet, and my hands were really sore after about 30 secs of the static hold... well before my shoulders gave out.. but I kept it until my shoulders were fried.
I had a big ass headache after this WOD.. I did 2 sets of 10 burpee/ pullups afer the WOD for a little balance with the back and legs..
I will do the walking lunge WOD some afternoon on the weekend.. or possibly even really really early tomorrow a.m.
Thanks coach for keeping the constantly varying WODs constatly varying.

m.23.175

Really enjoyed this wod. Treated it more as a strength day and took my time. Handstands feel better already

3 Rounds:

20 Free handstand attempts
2 minute handstand hold
15 handstand push ups

61:37

55.37 minus holds

Chalk this one up to practice

about 50' handstand walk, 1:20 and :40 handstand hold, 15 HSPU 8 off dumbells head to floor, 7 nose to floor, practice just free handstands a while longer. Good practice discovering new weaknesses to add to the list :)

great workout loved it. failed at every part of it. but still did it to the best of my level of fitness. pain good pain tho going to be real sore. good luck every body you will like this one

tried to sub with similar activites/loads
3rds of:
1)100 ft hand walks in push-up position with discs under my feet to slide
2)45# plate 2 minute hold overhead (with letting down several times)
3)135# push press x 15 reps

22 total minutes

Three rounds for time of:
Walk on hands, 100 feet
Hold handstand against wall for two minutes
15 Handstand push-ups

Ok scales. walks were spotted for first round, second and third legs suported a little lower.
HSPU's first round good, second and third to abmatt
Time 20:04 with out the 6min subtracted. But we were going to use a secont stop watch to time thwe 2:00min inverted and didn't on my WOD. So when I came down from the hand stand brady sdtopped my total time so the time I wasnt in the handstand was not counted in total time so my time is all kinds of off.
At that time minus the 6:00 min I would be at 14:04, but like I said my time resetting in the handstand wasnot counted.
Time on thisone is not valid.

Great WOD!

modified a bit but still did the Rx'd distances and times

walk on hands 100ft (with spotters)
2 min wall handstands (broke it up as needed)
Modified HSPU (Did have feet above my head, but used a ledge for support)

Shoulders were well worked. Great Isometric/anarobic workout.

M/44/178
As Rx'd - 25:43

Assisted walking on hands, two minutes running clock on first two rounds of handstands, 1/4 hspu, still working on that but trying.
19:46

likin the wall run sub!!! will be adding that in once a week to help with shoulder development.

Just another thought on actually understanding the workout: if you know what the point is, then you can scale more appropriately.

If the point is simply "exercise" then do whatever the heck you want. But if there is a more specific idea behind the WOD, then that knowledge can be scaled effective--completely different subs would be used depending on whether the "point" of this WOD is: upper body/should strength? Hand balance? Just getting used to be upside down?

Obviously if you're not doing as RX'd, then how you scale or sub should differ drastically depending on the answer to that question.

m/45/175
3 rds
subed 100 ft bear crawl
2 min handstands were broken
15 HSPU

time was 12:29 minus the six minutes.

Wow, never done this many handstands, but now that I have, I want to do more! I want to prove big guys can do gymnastic style moves. =P

I did:
Handlifts with my feet supported by the wall x100
2 minutes Handstand hold (In 30 sec increments)
15 HSPU (5/5/5) ...form wasn't great, but I did them.

I only did one round tho. The combo of the BP/PU workout yesterday and this one made an old friend of mine (The inner tendon on my elbow) flare up. I don't want chronic pain to keep me out of CF, so I'm going to call one round good for this time. I'm really stoked about handstands though. I think I'll add them to my warmup.

Josh/26/5'11/255#

This wod is exactly what I don't want to see come out of the hopper. No time like the present to learn how to walk on my hands. Here we go!

Sub with wall runs, but failed

Did all hspu & 3*2 min of hand stand

Next time i'm gonna nail it!

34min

had assistance with the walks and only did partial ROM with the HSPUs

Awwwesome shoulder workout.

26:14

2 rds, 100 wall runs, 1:00 static handstand, 15 hspu's, not full ROM. Wrists hurt. Brutal 3 day sequence. Guess I'm not quite an elite world class athlete yet.

Something like this better not come up at the games. I love crossfit but this goes beyond being practical fitness. This isn't applicable to real world fitness at all. Granted it is a hard workout, but it doesn't transfer to a real life situation. The sledge hammer wod at the games was a test of a real world demand, but handstand walking most certainly isn't.

As Rx'ed - 20:18 (HSPU forehead to floor)

First time every trying to walk on my hands. Made it the first 50 feet without falling.

Great workout Coach.

SCALED Big Time!
Did Garddawg's 'Pack'
Three rounds for time of:
20 wall walks ea. arm = 40
Hold handstand against wall for one minute
15 Handstand push-ups
Used wall for first set then used bar on smith machine for other 2.
26:32 (subtracted 3 minutes for static handstand)

Can't believe how hard it was to hold handstand for 1 minute.

Scaled massively: wall runs, handstand and hold, pike position pushups. Didn't really keep track of time or reps. I plan to revisit this workout every week (with variations). Should be banging out HSPU reps and running up and downs stairs, on my hands, in no time flat.

Buy in: 3 rounds of SU and DU practice, various flavors, 10 GHD, 10 BE, 15 pushups, various flavors.

Cash out: 5 rounds of 30 DUs, 5 box jumps 36" box, 5 L-pullups. Was able to get the first 3 rounds of DUs unbroken, guess all the blood rushing to my head must have helped!

As Rx'd. The whole workout took 21:22 with the holds included in the time.

Well... almost as rx'd. I couldn't hold the handstands for the full 2 minutes in a row. I had to come down every 30 to 45 seconds and take a 10 sec break, but I did hold the handstands for the full 2 minutes. Took no longer than 2:45 for each hold.

If anyone is interested in the video I can post it. The camera angle is pretty crappy though.

As rx'ed.

No, but seriously folks.
No handstand walk, no subs.
40 secs of handstand against interior wall. Another 80 secs of failing to resume posn.
15 HSPUs off wheeliebin outside.

Then:-
5 counts of twenty handstood off the wheeliebin, 15 HSPUs off same, twice.

Some room for improvement.

I love this. I am about to do this, and will probably sub wall runs in place of the walk on hands 100ft.

I would love for someone that is doing it as RX'd to record themselves and post!!!!

34/M/6'00/194

Greg & Lauren - You have identified a glaring weakness in my fitness (and many others', judging by the bitching in the Comments) and I thank you for encouraging me (us) to pursue it headlong.

Practiced HS walks, never getting more than 3ft.

Then...

10 rds of 20 second static handstand holds (against wall). Rested anywhere from :20 to 2:00 between rounds. That was tough. 2 Minutes is outside of my current ability but I have a goal now.

Then I worked on butterfly kip for a while.

SUB 50 hw

36:15-6:00=30:15

CFWU
situps on steep decline

WOD
Three rounds for time of:
Bear crawl, 50 feet
Pike hold for one minute
15 push ups

9:31

The pike holds were tough - I needed to take a short break midway through each one and also broke the pushups into two sets.

Add handwalking to the list of skills I need to build.

Subbed a CFF WOD
8 HSPU
8 L-pull ups
8 ring dips or 21 dips
8 push ups with hands toward the rear

17:15

M/40/187/5'6"

Despite engaging in "odd" workouts at my Globo gym and having grown accustomed to stares and murmurs, I still opted to try this at church on the nice carpeted aisles. I have learned that my head is as hard as a pew. I'm sure the double vision will subside by nightfall.

So - I went back to the gym and made friends with the Smith rack. I cannot do wall runs. I can't even do them on the Smith rack. I can do a static HS for one minute MAX. HSPU's come OK - but I surely need BOTH hands on the floor or I go a** over tea kettle.

Ergo - I need to work this more often. I would LOVE to be able to walk on my hands - cool trick.

I also want to mention that I LOVE the unusual workouts. They keep it interesting... and as the previous poster pointed out, they identify areas in which I lack ability that really isn't out of the realm of possibility. Lots of people could do this... why can't I? (eventually...)

In the end: here's the breakdown.

Walk on hands: 1 nanometer. Did the wall walk with the Smith for support - hands got an inch or two off the ground before slamming back down due to falling.

Statics: 0:45, 1:00, 0:45

HSPU: 15, 15, Gave up...

Total time - irrelevant
Excedrin - $0.50
Humor factor - priceless

I'm about to have a crack at the WOD. Thought I would sub the HS walks with a HS against the wall and walking in the same spot. See how it goes. Should be challenging.

M 34 175

Did the handstands, and HSPU against the wall. I got maybe 4-5 "walks" in a row on the handstand walks. The rest I would go 2-3 then fall... or would false start. It took awhile, but I did it. All of it.

m/27/200/5'11"
m/38/185/6'

As Rx'd
22 minutes

Added some jump rompe to finish it out.

Definately not gymnists as the handstand walks took the longest. Only a few steps each time. Great workout (headache is starting to go away too :))

Havn't posted in a while . felt it was a must to post for this WOD,
as Rx'd 27:42

haha, just saw you are supposed to minus the 6 minutes for handstand hold. so that 21:42

Seriously?! This is going to suck...and I am stoked. $10 says I smash my head at least 20 times.
I have been working on my handstand anyway...interesting coincidence.

age 19 bw 170

22:05 after subtracting 6 mins from holds

brian t assisted me on the walk (support from directly behind)
usually went from 20-30 secs at a time for holds
assisted band handstand pushups

probably the most bizarre workout i've ever done. up there with virtual shoveling. still gotta love it! get some!!

Got my first muscle up today!!!!

m/22/175

That was the most outrageous, ungodly, and fun workout I've done since starting crossfit...I think.

only did half (50 ft "walk"; 1 minute hold; 6 HSPU - very assisted)

18:21 after subtracting 3 minutes

I can't do this. I won't even try.

For a sub I'm going to do Seated DB Shoulder Presses for 3 min work intervals performing as many reps as a I can. I'll probably do 3 sets like that with 2 min recoveries in between.

I did the walking handstands no problem it took me 20 secs to do 100 feet. I pretty much sprinted on my hands it was WILD. Everything else was a breeze.

SNAKE EYES out!

YO JOE

m/170

sub'd 100 wall runs for 100 ftwalk on hands
all else rx: 40:50 (after subtracting the 6 minutes of hold)

m/178cm/89kg/34y
3 rounds:
30 wall runs
1 min holds - broken
15 HSPU - broken

22:00

28:00
sub 40 wall runs
probably should have done a bit more...
holding the HS for 2 min was the hardest part. I had to break every 30 seconds or so. Fatigue set in quick on the HSPUs.

10:50 (that is after the -6)

sub: 100 wall runs, feet on rack bar

Did a 4th round overtime as I thought the feet on rack bar were much easier than if feet were against wall like hspu were.

My body is pretty sore this cyle, love it!
Erin

... first round of walk on hands i went the whole way...
other two i was constantly falling... i got dem weak shoulder stabilizers i guess. didnt even time it.

also, i did this on an indoor track thats over couple of basketball courts and loosing my balance on the handstand i almost fell over the handrail to the courts fifty feet below.
just bring it

totally destroyed by this one

did:
30m handstand walk
2min handstand hold
15 hspu to 15kg plate
30 handstand step up to 15kg plate
2min handstand hold
15 hspu to 15kg+10kg plate

took about 35min...

Time: 35:51 - 6 (static handstand) = 29:51

Did the Walking Handstands along the side of a 10' wall for balance assistance. All else as Rx'd . This looked like an impossible WOD and was pretty hard to complete. Nevertheless, I'm not the type to give up on anything, so today I spend 35mins completely upside down. Go figure.

Got my first muscle up today!!!!

Today I accomplished my first muscle up!!

3 rounds worked on wall runs, static handstand against wall as long as I could twice, 5 hspu

34 yom 225 bwt

agility ladder for warm up

100 pull-ups w/ medium resistance band
100 push ups w/ medium resistance band
100 abmat situps
time: 17:30

scaled back due to extreme soreness and fatigue.

"What we do in life echoes in eternity!"
Russel Crowe-Gladiator..
START LIVIN ITS BETTER THAN THE ALTERNATIVE..

I used to be able to walk across a basketball court, and back, the long way, on my hands...

Now - I might be able to walk the length of a basketball on my hands..lol...

But damn if I'm not going to give it a shot..

Rx'd. 11:22 after subtracting the 6 minutes.
10# PR on 1RM Deadlift after... 395#.

m/42/155

Wow! I only ended up practicing the walk for about 15 minutes. Then did 3 30sec handstands and 10 handstand pushups. I already had a healthy respect for gymnasts...now even more so. Did not keep time

Well done on muscle up Mwhite.
Think I will spend 30 min working on handstands for this one .

m/35/155

Did this wod as rx'd total time it took 27:10... I had two clocks one total time and the other for the static hold, every time I came down I stopped it so I forced myself to do all six minutes which i thought was the toughest thing in this wod. For all you who done this wod I applaud you, it wasn't easy but it was kinda fun.... Thanks Coach for keeping it real and interesting...

F/20/5'6"/135

5:38 (minus pseudo attempts at cheating handstands)

-wheelbarrow 100ft (sub for walking on hands)
-30lb shoulder press (sub for handstand push-ups)

Scaled.

50 wall runs
1 min handstand
15 Hspu

- 3 mins for static holds
11:31

I tried my hardest but all of my static holds were broken and my handstand push ups weren't the most beautiful. However, I freakin loved it!

Cool video and thank you for naming it correctly. The vid on the 6th was equally impressive but those were definitely not muscle-ups; they were front up-rises. I don't think you could get away with either of those at the games.. could you? What are the standards? Can you go into a basket and kip up or do they have to be strict? It just seems like totally different movements to me, the same as the difference between a kipping pull-up and a dead hang.

cfwu x 3

w.o.d.

3 rounds for time of:
bear crawl 100 feet
handstand hold against wall, 2 min.
15 handstand push ups (limited range of motion)

29:16
-6:00
23:16

3 rds

Walk on hands, 100 feet
Hold handstand against wall for two minutes
15 Handstand push-ups

25:26 (excluding handstand against wall time)

Wrists are kinda sore, but love the handstands.

F/21/5'4"/120

"Sorta Lynne", details there.

Freakin A....
That was hard.
And that's coming from a gymnast!

Did this wod this morning, and tried some hand walking tonight. Managed to get over double the distance in one shot tonight!

Thanks for making me practice this Coach!

creative workout

couldn't do this one as rx'd so scaled:

3 rounds for time:
100 feet Bear Crawl
2 minute core hold (plank)
15 incline push ups (~kitchen counter height)

17:11 - 6 = 11:11
but I broke the core holds up which increased the time.

6' 200 lbs 26 yrs old

43:58
100' walking on hands was not pretty but completed as Rx'd

As designated...26:06.14

WOD was #3 on the day. This one hit my weaknesses hard.

As most other immortals, we scaled this one by halving everything.

Sarah
3 x
15m Wheelbarrow walk
3 x 1 min handstand hold
2 x 7 reps HSPU with bands
1 x 7 reps Pike push up with feet on garden furniture.

15.20-3 = 12.20.

Johnny Mac
3 x
30m Bear walk
3 x 1 min handstand hold
2 x 7 reps HSPU with bands

17.26-3=14.26

That was so much fun, I just wish I was stronger in my core to do better.

22:17
100 ft wheelbarrel
60 sec stand
15 pike HSPU

Great workout! I'm curious to see if all the complainers even attempted! I rx-ed today:) great job to all the peolpe that attempted to rx!

assisted hand walks
Handstand holds as rxd
HSPU as rxd

Approx 30 mins

Good wod...needed and still need the practice

Ooookay...decided to quit thinking negative and at least TRY IT!!..scaled of course:
On a time restraint..didn't leave enough time for 3 rounds, so completed two rounds of:
50 feet bear crawl (150m)
2 minute handstand hold
15 HSPU
...20:40
- 4:00 handstand holds
---------
Maria: 16:40 TOUGH!
Hans is back from Edmonton, ready to kick it into high gear..2 months till QUALIFIERS --- GO !!!!

40 wall runs (held feet for friend and took him 40 handstand "steps" for the 100ft.)
2 min static hold
15 hspu

33:00 (with 6 min subtracted)

Attempted the HS walks down my hallway...that last about 10' before I realized I was gonna either be repairing dry wall or some of my extremities.

Scaled to:
(50) wall runs
2min hold (broken)
(10) HSPU's
Only completed two rounds - 21:07
Pretty sure my head is going to explode. Man I am weak! Great WO though!

walking on my hands??? did my best, made it about three "steps" and fell, but did it anyway. got a great leg workout because i had to keep kicking myself back up!!!

31yo M 175lb 5’10”
CFWU x 3, 10 pull ups, 10 ring dips per round
Practiced handstand with face against wall and rolling out.

14:19
One round
15 reps wall walk
20 seconds handstand against wall
5 HSPU to 6” stack

Foam roll after

m/38/190/6

day 4 CFSB

3 rounds for time:

20 reps wall walk/arm
1 min handstand hold
10 hspu (over 2 thick pillows)
all belly to wall nearly vertical

apx 22 minutes (not counting handstands)

GREAT FUN!

Round 1:
30 kick ups to handstand, hold, tuck & roll (2x gym mat)
1 minute HS hold against wall (back to wall)
8 hspu

Round 2 & 3:
30 kick ups to HS, hold, tuck & roll to standing. (1x gym mat)
1 minute HS hold against wall
No HSPU, but controlled descent into roll (like a hspu negative).

-falls back to kickup position didn't count. Funny thing is I had some of my longest holds where I came out of it back into the starting position. Great skill development day!

Re: Complainers

These people must be new around here. If they have been around for any amount of time, they would have realized that HQ could care less of their griping. There are many other programs out there for you and a ton of other CrossFit programming, so please spare us your whining.

The complainers and haters serve no constructive purpose and their posts should be removed from the board.

Thank you HQ for a fantastic wod! We need to have more of this stuff. I LOVED IT!

m/41/6'/192

Subbed:

1. Wall runs with feet supported by bar in rack, 50 steps per round
2. hold hand stand-- feet supported by bar in rack instead of wall.
3. HSPU's-- feet supported by bar in rack.

16:55 not counting handstands

27:07 as rxd

Pack workout from Brand X:

40 wall walks
1 min stand
10 HSPU

Last two sets of HSPU were progressions with feet on a piano.

12:35

Awesome workout, feel both strong and totally spent right now.

38M/5'10"/170#

W/U: jump rope, 100 single-unders + 50 double-unders; 17 ROM exercises; 250m erg row (0:44); (55# OHS, GHDSU, hip ext., strict pull-ups, ring dips), 1x10.

As Rx: 38:44 - 6:00 holds = 32:44.

C/D: un-anchored bent-knee AbMat sit-ups, 1x50.

This took me a lot longer than I had expected. Maybe doing Lynne yesterday had something to do with that. The third round of HSPU were a killer! Its been awhile since I last walked on my hands, so it was good to have an excuse to do it again. Fun WOD!

31/f/118

rx'd 22:21

before the wod I did

10 c+j 95#
50 double unders
50 situps
21 thrusters 65#
21 pullups
10 c+j 95#

7:15

Had a week or so with no wods due to snowboarding trip. Made up the Power cleans today, results there.

m/25/5'9/180

Had to sub 50 wall runs. Time 43:27 awesome workout!!! looking forward to rest day

m/46/150#

rx'd

18:20

no whining please - these days make up for the 275# DL days :-)

Well this was fun....

Couldn't manage the walks, so I propped my feet up on the wall and walked laterally for 100 feet. Only managed about 45 seconds on the holds, but kept after them for the full 2 minutes. Did all the HSPUs. Decided to screw the time and focus on technique and balance.

Very tough, but I feel really good for having accomplished what I did.

rx'ed

18:57

Wowsers

Just did the static handstands as long as I could.

0:45
0:40
0:30

Weak shoulders. Want make bigger and stronger-er.

As rx'd (guessed at 100ft):

19:28

walked in place against a wall for 100 "steps"
2min worth of hold
15 HSPU, 1/2 ROM

1 round in ~20min

too tired and sore to really go after this one

I wasn't able to do any of this except for the 2 min handstand and I struggled with that. I wasn't prepared with the proper substitutions so I did a different workout:
5x:
Bench Press 190# (11,10,9,8,6)
Pulldowns (11,11,10,10,10)

30 minute run

m/15/145/5'6"

as Rx'd
38:29.81

See you guys at the Mid-Western sectional!

Worked on holding handstands up for as long as possible.
Afterwards did 250 jumping jacks for time.

28:04 minus 6 minutes hold time = 22:04 as rx'd. This was miserable and fun.

29:18 as rx'd

WU+Ring work, got a few front uprises but couldn't get a back uprise...

not sure WOD was as rx'd, I broke up everything:

3 rnds:
100ft total HS walk (fell over every 10-20 ft)
2-min total HS hold (avg :30 hold)
15 HSPU (forehead to ground, few at a time)

17:43 total - 6:00 = 11:43

5:07,6:15,6:20

did this with a HS age girl. we were pretty much dead even, but she stopped after 2rnds. impressive!

later,
b
m/33/5'8-1/2"/167

58y.o. 5'10 153lb.

I was disappointed with this WOD. (Why not run 5x4 min miles?) However, I did get something positive from it. Comment #18 "Holy handstands Batman!" linked to a C.F. Journal article for gymnast training. I did some of those manuevers today and found them helpful enough to begin incorporating them in my daily WODs.

If C.F. asks its participants to do very difficult WODs as it did today, such WODs must be done frequently. Many people who have the talent/strength to do today's WOD will not be able to it because of lack of trainning. Ramping up to today's WOD would have led to greater group success. For example have a WOD that requires 5 rounds: 20ft Handstand walks, 1 min handstand holds, 5 Hndstd pushups with perhaps incremental increases every 10 or 15 days until today's WOD was attained. In fact, it might be an interesting trial for C.F. to annouce a skill, e.g. 100ft walk on hands, with the goal of having participants achieve that mark in 6 months. The skill would be inceasingly incorporated in WODs. C.F. can highlight this skill in the C.F. journal and individuals can contribute with training tips on the bulletin board.

With such preparation many more people can accomplish today's WOD, develop new skills and PR's in that skill.

M/50/165 3 sets of 15 hspu. 6sets of 1 minute static holds. Attempted wall runs.- mine were more of wall /handstand shuffles. Total time 48 minutes. Felt fifty at end.

CHASE LINGLE
23/6'2"/211 LBS

THAT SUCKED SO AWESOME

3X
100 FOOT HANDSTAND WALK*
2.00 MIN. STATIC HOLD**
15 HANDSTAND PRESS***

29.33.07

*SUBSTITUTED THE WALKING WITH 100 PARTIALLY STATIC HANDSTANDHOLD WHILE ALTERNATING LIFTING ONE ARM AT A TIME.

**30 SEC. INTERVALS

***SUBSTITUTED WITH 50 LBS DUMBELL SINGLE ARM THRUST USING LEGS WHEN CLOSE TO FAILURE.

Played 4 games of basketball today. I'll try handstand pushups next time.

24:43 as Rxd I think.
I had to break the static hold 6-8 times each round. I started and stopped my watch each time and I took a little rest. I let the clock run during the HSW and HSPUs.

Great WOD Coach, I appreciate the gymnastics.

Wooo that was harder than I thought it would be. I think partially because I subbed 3/4 BW push presses for the bench press yesterday (no bench in my garage).

As Rx'd: 73 mins

300 ft took 16 total attempts
Broke the holds up into roughly 30 second attempts
Sets of 5 HSPU's (except that last set, took me forever biting off 2-3 at a time)

Kept thinking "These hands are made for walking, and thats just what they'll do..."

26/m/5'11"/185
1rd as rx'd(baby steps)
15:20
had to quit early for bball practice
got to 5 HSPU on 2nd rd (31:09)

As rxd 23:40, my little sister also a former gymnast toughed it out with me today for her 2nd crossfit wod ever. Her time 24:30! Nice job Kaylee

As RX'd

12:59

~ 19 min

I changed the order: I did all the walking, then the hspu, then 6 min. of hold. That may have made it easier.

21/m/158/5'8

Three of us are new to this and did all rx'd. But since none of us can walk on our hands, two spotters assisted w/the walking. It wasn't too pretty. We also each did one set and then let the next guy go. So we basically had a 10 min. break between each of the three sets. This is great stuff.

41 y/o male
5:12
5:58
5:38

BS 3-3-3-3-3 (195-215-240-265-285)
WOD, scaled to 2 rds.
13:15
10 m-u

Wow. Impressed by all of you who completed this as rx'd.

I did 4 minutes total of static handstands plus 15 reps of HSPU with a short range of motion. I also did CFWUx3 and ended with a set of 21 thrusters (working on my Fran time).

29 / M / 6'0" / 190
as rx... used this as a cool down fro my wods 2day...

~43:19

~gm2

Whoa. No way RX...my hand-stands are bubu.

Did 3 rds for time.
10 HSPU
2 min HS hold
10 HSPU

Aloha,

Jordan

Whoops...

15:03 or something like that.

I am dizzy.

Aloha,

Jordan

It was kind of a mess

3 rds
100 ft Bear Crawl
1 min handstand hold
15 handstand pu (used wall w/ 2 books)

23:26

m/37/185/72"

Skipped the walking hand stands after a few face plants. Did the 2 minute wall HS and the 15 HSPU assisted. I didn't even bother with a time.

#5, Brendan,

Where there are US Marines, there are Navy Corpsmen. Also, there are a few SEALS deployed in Afghanistan.

Fun, highly recommended workout. I scaled down like Glenn and thought this was a great, different workout that really hit the wrists especially hard. Don't skip it!

former gymnast...and I currently teach it. walking on my hands is a good trick to show the kiddos that I can still move, so I could actually do this RX'd! Sweet!

13:21

f/5'4/135

Did some MAJOR scaling and subbing for this one...LOL.

Started off trying some hand walking in the Gym. Yeah right. Been a long time since I tried that. So I tried the Wall Runs and decided that was what I was going to do...100 of them for 100 feet. Ended up having to do the WOD here at home since I ran out of time at the Gym.

Round 1:
So, I started with the Wall Runs. Seemed harder on the carpet than on the hard gym floor. Took me 5 minutes to do 50 of them (toes only on wall). Then I decided I would do only 50 instead of 100. Onto the Handstand Holds...Nope! Like 15 seconds in and my Deltoids were on fire. I decided to scale the whole workout from here. So, knees on the arm of the couch with body in pike position for the 2 minutes (which actually took like 3.5 since I had to keep coming down to let the blood back out of my noggin, and because I was burning). Knees on arm of the couch for the pike position HSPU Progressions x 15.

Rounds 2 and 3:
Kept with the Pike position for the remainder of the WOD. Decided to stay with 100 of the Wall Runs (knees on the couch arm this time), the Handstand Holds were killer, the HSPU Progressions sucked, too...LOL.

Time (minus the 6 minutes alloted for the holds)- 18:50

My abs were on fire after this was done!

35yom / 206lbs

Pack, three rounds for time of:
Walk on hands, 50 feet (assisted)
Hold handstand against wall for one minute (subtract these minutes from total time)
10 Handstand push-ups (Assisted)

13:55

Holy crap! This burned my shoulders UP. Only had to break up the wall handstands, which added significantly to my time, but overall very fun!

18:35

note: at apartment. can't stand on my hands. just kept feet elevated on back of chair. touched shoulders 100 times for the 100 ft. of walking. longest hold ended up at 45s. had to break them up into 30s or 15s with 15s rest.

30/M/5'10"/149 (MTN WARRIOR)

The walk on hands were spotted the whole 100 feet.
Hold against the wall was cut down to 1 minute.
Hand stand push-ups as RX’d found out that doing handstand pushups stomach facing the wall is easier for me than back facing the wall. 2 of the rounds did the HSPU with back facing the wall on of the rounds did them with stomach facing the wall. my and my buddy were spotting each other so he walked then i walked, he hold the HS for a minute then me, then he went with the HSPU then me. pretty rough workout. Both together doing this workout took about 35 minutes, so in other words did this workout as a team. he hand walked most of 100 feet without a spotter, me I really needed a spotter. Having problems keeping my balanced up.

Nice workout, my shoulders feel relax and a little sore, good sore pain though not bad pain.

SANTI

M/25/5'9"/185

I decided to do something different, but still work on 2 of my biggest weakness.

5 RFT of 5 95# HPS, 10 HSPU

Time: 16:53

Whoo, I am never taking off for 3 cycles again, unless I am dead, coz I am sooooore.

REST WHEN UR DEAD!!!

17:20, sub'd as follows:
10' wall-walk, 2' stand, 5 HSPUs only first round
3 x rds, outside WS gym

As Rx'd 25:34 (head to floor) couldn't make 100ft unbroken. Fun wod and challenging holds!

Did not time this wod,but did it as rx'd. static holds were timed,I didn't get the full 2:00-1st rd.1:05,2ndrd.40seconds,3rd rd.30seconds-still did holds broken up for the remainder of the 2:00 on each round,those were my longest holds for the begining of holds.I have only posted a couple of times,I have been doing Crossfit almost 8months and I seriously am more fit! Thanks coach!

CFWUx1
This was crazy, I wish I had checked out the forum and seen the HS walks as a sub for the walk.
Did the walk the first round with an assist from Matt. Skipped the second and third rounds.
The stand was a struggle and ended up being 20 seconds at a time. Took 42:30 total including the 6 minutes of wall hand stands.

subbed 100taps to shoulders on hs wall walks instead of 100ft handstand walk
2 min handstand - broken
15 hspus - broken

36:52

wow, wild workout - loved it!!

My 2 month out of shape body is still sore from yesterday but I managed to drag myself into the arena...

the HSPU were not having it so I subbed it for pike push-ups

My time (minus the 6 minutes): 25:04

It was the first time I ever practiced walking on hands and I did managed to be able to pull off a couple of good strides. Most of them were handstand/baby steps/fall. I should practice those more...

The static hand-stands killed me good. A good head rush...

I tried not to rush through it. I called today good practice.

"PROPS TO THA FRAT!!!"

Franiel

HQ Staff,

Understand in gymnastics there is a unique difference between muscle ups and back/front uprisers. I'd assume it's similar to strict and kip pull-ups. In CrossFit however, most WODs are about accomplishing the work as quickly as possible. With that being said, is it safe to say that back/front uprisers can be used for WODs that require muscle ups? Or will they only be allowed when the WOD calls for you to "use the rings and come to full lockout extension at the top and bottom, getting there however you want"?

In other words, at say a sectional or regional for the games, will it be required to use strict muscle ups for a particular WOD or may someone now use this new method?

Either way, I'm anxious to start learning the upriser.

Thank you.

229, just realized you asked my same question.

Holy Moly!!!!

34:28

rnd one, assisted 100 ft walk, two minute handstands @ 30 sec. at a time, 15 hspu @ five at a time.

rnd two, assisted 100 ft walk, two minute handstands @ 30 sec. at a time, 15 hspu assisted.

rnd three, assisted 100 ft walk, two minute handstands @ 30 sec. at a time, 15 hspu assisted.

Shoulders were smoked!!! Shoulder flexibility not so good. Something to work on. Good work!!!

Total: 33:45
Hand stand walk was against wall, otherwise, RX'd.

This wod was super lame. No metcon value and my shoulders aren't even thrashed. Plus, my face is still swollen and blood stricken 4 hours later. blah

2 Rounds only:
29:22

34M/165

This former gymnast couldn't get past round 2... fun though.
www.crossfitjulia.com

M/25/151#/5'7"

Love this WOD!

As Rx'd (with lots of falls on the handstand walking)

Time: 23:00

All rounds and sets were broken

m/27/220/5'9"
haha i have blood spots all over my face from staying upside down that long period of time.

as rx'd(lots of falls on the handstand walking)

13:50

asRx'd 55:14. I really should have scaled, the 100ft walk killed me. Everything else was pretty fast.

m/39/195/70"

WOD. Ugly and walking on hands was definitely not as Rx. Ouch. Hope no one had a video camera around.

16:44

41/m/176cm/72kg

3 rounds for time

50 handstand wall runs
Hold handstand against wall for one minute
10 Handstand push-ups

Total time to comments MINUS the three minutes of static handstands: 22:48

Midline stability on handstand push-ups deteriorated fast.

f/23/150/5'5"

as rx'd

13:10

i loved this one!

The so called "Handstand Wall Runs" from coach Sommer's website are an excellent sub for handstand walking because they require some degree of balance and shifting your weight from one arm to the other, just like you would when actually walking on your hands, but please don't call them "Wall Runs". Wall runs are a parkour move that is useful for running up a wall to increase your vertical reach on a vertical surface. Actually, this is the first time I've ever heard of the movement refered to as "Handstand wall runs". We call them "handstand shoulder touches" and when they'are done against a wall we just refer to them as up against a wall. You can see this and other drills performed in the CrossFit.com exercises and demos video called "Handstand Games" in the gymnastics section of the Exercises and Demos.

Another excellent scaled substitution for handstand walking is "Doggy with a broken Leg" which requires you to partially kick up into the handstand and keep your body tight without relying on a wall. This is superior to the wheel barrel walks in the sense that it requires you to hold your own balance. We'll post a video for this on www.CrossFitMarin.com for the blog post tomorrow. A combination of "handstand Wall Runs/ HS shoulder touches" done 50/50 along with "Doggy w/ a broken leg" would be a great substitution for handstand walking in WODs.

16:57
sub'd 95lbs push press for handstand walk

Really neat WOD.

I am not ready to walk on the hands, but I did try the 2:00 minutes in the handstand...tough!

Here's what I got:
1: 1:19
2: 1:00
3: 0:39
4: 0:42
5: 0:39

I definitely will be practicing and will be ready for next time!

m/25/6'/210

sub bear crawl for handstand, push ups for hspu, and 30 sec for 2 min

took 5:48 and my shoulders are burning a hour later though.

new to crossfit and used this more as a fun conditioning. Discovered I'm not very proficient at handstands so I just kicked up to a handstand against the wall and then slowly moved laterally down the 25' wall back and forth until I did 100'. It took me about 30 minutes to do that. I would kick up, rest feet on way and then slowly adjust hands and move along wall and then my feet would just come off the wall after a few inches. Towards the end i found that i was resting all my weight on my back to keep straight and it was increasingly painful.
Anyone know of a good way to train so that doesn't happen?

as rx'd: 30 min

wow, lots of whining. if you can't do it as rx'd just scale the workout. just because you can't do it doesn't mean crossfit needs to make it easier for you. brand x it. i am not above scaling workouts if i need to. you should be working on handstands and hand walks anyway.

interesting...made a sub of my own, seeing as I train alone...

3 rounds of:
5 circuits feet on bench, walk hands around bench in large circuit, handstand hold on wall, 15 HSPU...

Need some work but better than expected...

21:07

Nasty, wrists are toast. KAF

43:50 Did wall runs of 100 reps instead of walking on hands and my holding handstand was broken up.

did the WOD last night RX'D total time 28:42 minus the 6 minutes was 22:42, well goodbye shoulders. the last 15 HSPU might have been the hardest I have ever done and my shoulders hurt from falling on them so damn much. looks like it is legs tonight.

As rx'd 19 min.

Made it 100 ft one time. Had to come down after 50 ft. then resume for 2 out of 3 rounds.

Had to pause after at the minute mark during the 2 minute hold drill.

I'm glad my dad taught me how to walk on my hands when I was young, or else...

M/143/43/5'4"

1st week of Cross Fit... shoulders don't quite work, my quads are shot from the jumps, only get 3 pull ups on my own with no assistance, handstands - well, it sure was fun this morning.

Obviously nowhere near the level of skill or strength that is shown on the exercises. However, I LOVE IT!!!!!!!!! I am in! And so excited to be joining this crazy group.

This website is simply fantastic!

Wow, I forgot the details of the WOD and paid dearly. Thought it was 50 m of walks instead of 100 ft...oops. Otherwise, scaled the HSPU to pushups with toes elevated on bleacher, body in pike position.

24:18
M/172/32/5'8"

Correction for Jen:

Her 8:17 included pike holds, so total time was:

5:17

WOD
Definitely not as rx'd !

15 S/P @ 40kg,
2 mins handstand hold,
15 HSPU (upside down shakes,hardly any rom,by this time)
16.17. (22.17,inc. the 6 mins h/s hold)
good to work on my 2 biggest weaknesses,s/p and hspu, no spotter for h/s walks.tried the wall walks,not happening either !so s/p it was !
d/l after.
good pain !

3 x
(40 handstand wall runs
15 HSPUS)

in 13:29.

+ about 5-5.5 mins of static handstand against wall

in 23:27. Ran out of time before work, couldn't finish the six minutes.. great WOD though. It seemed to be kind of forceful on the wrists, but perhaps I should have tried to get a softer mat or something (thought it would have thrown off balance).

22/m/72"/174

rx'd 29:55 minus 6:00 = 23:55

As rx'd:
Total time: 32:07 minus 6 minutes was 26:07
Never done handstands this way, the 2 min static holds were broken into 30 sec-1 min segments

Handstand push ups were easy compared to the static holds.
- had to have someone hold my feet against wall for HSPUs

Subbed wheelbarrows for walking on hands. This was my first time in a handstand. Made it through 1.5 rounds and then went to knees on box hands on the ground. I love the constantly varied element. Need more work on handstands.

Had no intention of even trying this, so by the time I was persuaded, encouraged, cajoled and meeeooow at I did not have much time.

Only managed one round of shoulder press 10 x 25kg, 1 min hold hand stand and 7 little shakes. Can't remember the time that was shouted at me.

Before did rowing, S/P and P/J.

Good Fun

Wow! This one really took it's toll on my shoulders and triceps! I need to lose 40-50 pounds BAD! 38:08 for 1 round. Subbed wall walks (100) for walking handstands. Did 25 feet, or should I say attempted 25 feet. Tough!!!! I love it!!! I'm gonna finish the last two rounds today

32/5'8"/175
As rx'd 54:49

I tried the wall walk sub suggested for walking on hands and quickly got frustrated. So in the time I had I just did Diane.
21-15-9 of 225# DL, HSPU
Time=8:30. PR by 10 seconds, and I did heavy back squats yesterday, so I'm pleased.

Gotta work on wall walk. I am humbled. Again.

RX'd: 15:21 Wow. When I was in high school, I could walk on my hands down a football field. Now that I'm a grandpa, it's a little harder. Great WOD!

38:29... i knew i needed work on these

45:49

Took my time easing my shoulders back into this...can't do a handstand let alone walk on my hands and I've got nowhere to really even try too cold and snowy outside no room inside so I did the wall runs or whatever it's called...did 50 of those for each set...could only hold the handstand for about 35 seconds...this was tough I hope it comes up again

untimed
3 rounds of 2 minute handstand holds and 15 HSPU
holds mainly in sets of 30 sec each
tried to do wall run but couldn't quite get the hang of it. Need to work on raising hands while in a hold. I'll try to add it to post workout routine.

Lots of subs today
200' piked bear crawl
30 sec hold 30 sec rest x 2(1 min total)handstand hold
15 pushups

16:57

Great shoulder workout. Much more tired cardio wise than I thought I'd be.

16:13 minus 4 min, did two rounds, failed on almost everything

20/m/185/5'11"

Wow what a workout: shoulders, upper chest, abdomen all in need of nutrients and replenishment

Did a 1500m row at a 1:41.9 500m split

First round
100 wall runs, 2 minute handstand, 15 HSPU

Second Round
100 wall runs, 1 minute handstand against wall, 1 minute in pike position, 15 HSPU in pike position

Third Round
100 wall runs in pike position, 2 minute handstand in pike position, 15 HSPU in pike position

excluding the 6 minute holds:

25:34

I think I just identified some serious deficiencies in my fitness.

Wrist and shoulder flexibility!!

1 Round

40 Wall Walks
1:10 Hold
15 HSPU's

M/50/153/1-1-06

2 rounds, not timed

Wall Walk 50 reps
2:00 Handstand hold, pike
15 HSPU toes on Smith

I'm not tired, and I'm not sore yet. What I feel is worked.

26/m/5'8"/147

as Rx'd 14:07 (that's minus 6 mins hold).
I started doing handstands when I was really young, so a handstand workout is my specialty. Loved it! Well, my palms didn't...

3 rounds
wall run 100 reps
handstand 2 min. (broken)
handstand pushups 15 reps
43:50

CD: 1 round (incomplete, injured right shoulder)

SM: 2 rounds (assisted)

As rx'd: 15:36

26.33 - 6.00 = 20.33
45 degree wheelbarrows, and actually got 2 true handstand pushups (did the rest and more cheating to 45 degrees

After reading the wod, my first reaction was "holly s---!" My second reaction; I got excited thinking that "someday," I will actually be able to do this wod. Thirdly, it further motivated me to sign me and my daughter up for a gymnastics class!

whoops, I realized that I forgot to subtract the 6 minutes; make that 34:53

Great picture. Naval Special Warfare, my hat is off to you guys.

Basketball at 6:00 am
then
was at the y
did 3 rounds
15 95# shoulder press
15 incline pushups
13:06

Rx'd

18:32

42/m/155
this was killer, esp on the sinuses
had a spotter for the hand walk and I goofed and only did 12 HSPUs
18:12 without the static handstand time

This workout was not tailored for long, stick-legged girls like me! Also, one of my New Year's resolutions was to do a2s on all my squats, so that was a loooong way to go.

Aimed for 50 per round:
40/10
35/15
34/16
30/20
10/20 F (squats were done!)
10/20

Blue band assist on pull ups and knee push ups.

I thought I'd share a little about myself. I've been mainsite crossfitting in my garage gym for about 3 years - last six months have been really hit or miss. I just recently separated from my husband - we've been together for 25 years. I can't tell you the devistation when someone you completely trust let's you down. I have now rededicated myself to myself. Eventhough my workouts feel like I'm starting over - I know it won't take long to get back to where I was.

I'm very inspired by the women who post on this site. Pony, when you shared your story with us, I was right in the middle of my turmoil, and I was inspired by you to get back in the crossfit saddle - and I couldn't be happier. I feel great (and look great if I do say so myself!). All you other women out there - keep up the good work. I do read your posts and hope someday I'll get to your level. Fit Mom, Kelly, Elaine from Scotland, Allison, in8girl, etc. keep inspiring me! My other New Years resolution is to post my results until I can surpass all of you! Ha - you better get used to me and my posts.

Oh - and bingo, I absolutely love your posts and your Sunday musings. Thanks for all you do for the community.

M/40y/195lb/5'6"

Wow! This one was wild. I have never been able to do handstands and used this as a good reason to try and learn.

Unable to complete all three rounds. Finished 2 rounds subbing handstand attempts for walk on hands.

10:06

Ivarr

M/47/195

As Rx'd. About 22 minutes. Had to do it with a friend so I could have a spot for the walking part. Just about failed and fell on my face a couple times. Holding the handstand against the wall was really tough. My traps, delts and core are shot!

m/31/5'10"/197lbs crossfitcityofathletes

as rxd' 48:39

I did the first round in about eight minutes, then on the second set of walking handstands my neck and wrists told me it would be a good idea to not try and complete this one. I think it was the smart thing to do. Props to all who completed it!

6'4"/38/216/m

3x:
bear crawl 100', handstand for 1 min

did it after the Thursday WOD - very tired.

M/23/155/5'7"

Rx'd 43:17

The "Doggy with a Broken Leg" video as an alternate scaling for handstand walking is up on. Go to http://www.crossfitmarin.com/blog/ and look up Jan 16th, 2010.

M/32/6'3"/200

Did FGB: 331

One hour later tried this WOD as Rx'd... ha! Yeah right.

PS - I posted this right after the main site posted FGB as the WOD for the 17th. The irony of me doing FGB as a sub is not lost on me.

15:00
did wall walking hand stands all movements done with face against wall very nice WOD for handstand thanks Coach

As rxd; 24:00 total time. Done on a 25' surface.

6:43
only 2 rounds, with L handstand pu

subbed:

5 rounds:

800 metr run
plank holds with Gretch

46: something

24 minutes.

Handstand walks got really rough after the first round. Too much blood to the head?!?

Was pleasantly surprised by this one. I too have been getting annoyed w/ crossfit HQ's experimentation in programming.

But you know what, it was a damn good workout. And I couldn't finish it. Glad I gave this a try.
Wall Runs, w/ touching the shoulders was really difficult. Hand speed is key for that skill. And it might be more beneficial than doing half-arsed walks.

I think I could have done the walking on my hands even though I can't do a free standing handstand w/out the support of the walls. I tried walking on my hands a couple of times and managed 6-10 feet on my own but probably would have fell on my back on concrete had I done it.

Following BrandX scaling:

3rds
20 Wall-walks, each hand
1 minute static hand stand
10 HS-PU

Did the first round on my feet, but I failed at the static HS at 36 seconds, and went to knees for the next two rounds.

Total: 10:10
Static: 2:36

Time: 7:24

12:18

Pack:
Three rounds for time of:

Walk on hands, 50 feet (assisted) or Wheelbarrow walk 100 feet or 20 wall walks ea. arm
"Did in pike position off high bench."

Hold handstand against wall for one minute (or pike hold if you are unable to kick up to the wall)
"Could not hold for more than 20 continuous seconds max."

10 Handstand push-ups (Progressions okay)
"Did in pike position off high bench."

Might as well have scaled back to puppies!

Did pack version in circa 20 minutes

13:25 RX...I hate static handstand holds. Fun WOD!

33.51 as Rx'd

I don't know why I thought this would be easy.

20/m/5'11"/167

Did this today...i thought it would kill me..
Strapped a wheel to my feet for the walking handstands....hard on the abs/shoulders. had a hard time staying vertical on the static handstands. broke my HSpushups into 3's.
28 min. Shoulders are fryed, but I am kinda proud I finished!

28 minutes. Loved the workout! What a smoker!!

did 100 hspu's for time

17:29

handstand hold for 2 minutes

very difficult!

scaled to one round

all as rx'd

22:02

2 rounds:

10 wall handstand shoulder taps
20 wall handstand steps
10 wall handstand shoulder taps
20 wall handstand steps
10 wall handstand shoulder taps

1:00 wall handstand hold
1:00 break
1:00 wall handstand hold

15 hspu (5,5,5)

25:18 01/18/2010

scaled:

3 rds of:

50 wall handstand alternate walks (not full shoulder tap)
wall handstand hold for 1 min
15 handstand push ups

27.37

rx'ed

21:23 after subtracting 6 minutes. not sure acutal time as interrupted twice.

100 ft. walking on hands used to be easy (10 -15 year ago) today was a struggle

m/35/ 165/68"

Missed and making it a rest day.

M/38/185/5-10

Three rounds for time of:
Walk on hands, 100 feet
Hold handstand against wall for two minutes
15 Handstand push-ups
---- slight scale on HSPU to a 3inch pad.

1. I can't conceive doing this workout with having wrestling mats. This has disaster written all over it. Thank goodness I workout with a wrestling coach. Yah and lets just say, walking on hands is what wrestlers do best... but since I am not a wrestler, not so much. Here we go...

1st rnd
walking on hands 3-4 "steps" back down. No "falls" forward or crashes. Just 1,2,3 back down. repeat.... back and forth across the mats until 100 ft.
The hand stands were 30,25,25,20,20 long. rest not really thinking about it at this point. Still trying to see if I think I will finish, but tougher than I thought.
The HSPU to 3" pad 5-4-3-3. roughly 8 min.

2nd rnd:
walking about the same 1,2,3 but 4 crashes...no distance given for falling forward..back up a little try again.
Hand stand... mentally and physically dreading these. 30,20,20,20,15,15... much longer rest between sets here.
HSPU 4-3-3-3-2.. rnd took 9 min.

3rd rnd
The end in sight, know I will finish. 5 crashes but pretty good.
Wall stands...much better disciplined effort, found my mental weakenss/strength groove with a 1:1 work to rest ratio.
HSPU: 4-3-3-2-2-1.

Final time 25:30- 6 min wall stand = 19:30.

Clearly my greatest weakness in xfit are these HSPU items, and it was exposed. Need to do better but glad to say I sucked it up. Need to work better range of motion without pad, but all in all a pretty good day.

as rx'd 29:02

probably the most challenging WOD i've done asides from anything with muscle ups. its always humbling to do something you are not good at.

m/30/73"/316
39:16 (not as rx'd)
2:00 hold. Could only hold for 20 continuous, at most.
3x10 handstand push ups with feet resting on high platform
Then wanted to get 1:00 hold. Failed 8 attempts to get into a handstand
Knocked out 2x10 on handstand push-ups
Very humbling WOD. Consider me defeated. Had to use a bench to push off of in order to get in handstand.
Diet: 1/4 pound sirloin, 1/2 avacado, 2 cups chicken curry (no sugar). 1 cup pistachio pudding, 5 oz fish, 1oz banana ketchup, got naughty with some peanut butter and crackers and raisins. 8 chicken nuggets.
Sleep: 7.5 fairly uninterrupted.

23.m.140.65"

as rx'd
*wall runs
23:55(PR)

29:57

The walking I'm not so good at

squat 5x275,315,325,330 press 115
worked on hndstds, against wall 2x1 min

subbed:

20 wall walk/races/hands to shoulders
30 second static hold
15 hspu

3 rounds did a day late with the FGB stuff i subbed

23:56-6=17:56
did not hold the handstand for 2 min straight

Three rounds for time of:
100 Wall Runs
Hold handstand against wall for two minutes
15 Handstand push-ups
Time: 40:10 (34:10 Without Static)

didnt time..but did one full round...two minute static is a beast

m/36/5'9/180
CFWU-3. Reg except no HSPU 3rd. Pushups instead. Superman. Burgener. DU.

Bob & I alternated rounds. Spotted for each other on walks. Couldn't hold handstand very long.

10:11
8:22
4:18-only 50 ft walk, 1 min hold & 8 HSPU this set.

WU
Scaled. Two rounds only. Each round done for time. Handstand held for 2 min running time (rest periods during that time). Hand walk done with spotter. 1st round - 10:53 / 2nd round - 12:58
M/49/193#/72"

Not done.

scaled to pack-ish:

wall walks, 20 per side
handstand hold 1 min
10 HSPU (partial ROM)

wall walks 8 per side, then 4 passes bear crawls
handstand hold 1 min
10 HSPU (partial ROM)

wall walks, 20 per side
handstand hold 1 min
10 HSPU (partial ROM)

Splits:
4:57
11:49
17:42

Very challenging workout. Holds and wall walks were both harder than expected.

Wall walks: after the first couple reps, more like "wall bodyweight shifts" as I couldn't get my hands fully off the floor

Oh yeah, scaled this one.
Wall walk: x20 (small ROM)
HS hold: 1min
HSPU: x15
3 rounds, 22:48

Wow, amazing to watch. Excited to try it!

When I take my CrossFitters outside the box, we do a workout on a fishing dock. I have them put their feet on the dock railing upside down and walk on their hands as far as they can go.

You can do this on your kitchen bar or any hand railing. Probably not a good idea at a restaurant bar however! :D

had to modify
did walk walk x 35
HS hold 2 minutes (was broken)
HSPU x 15
3 rounds: 25:20

My form stank! Need to work on it some more!

19:32 - 6 min for static hold = 13:32 rxd!!
My shoulders are FRIED!!! It was a love/hate kinda thing!

m/30/6'/172

rx'd 14+min approx

did in park (tucson) w/ daughter. 100ft of walks paced out, slight incline one way. best effort around 6-8 steps mostly 2-5 then fall. 2min static holds against monkey bars. one fall and reset per round. hspu against fence to wadded up sweatshirt. broken up into 5's, 2's and 3's. shoulders and neck hurt in spots previously unknown to me. interesting perspective being upside down for that long.. fun wod though, no complaints here.

29/m/185

walks done with partner holding me as vertical as possible

forgot to time with stopwatch, but took me approx 25 min minus holds

Ouch... This hurt.

22:58 Free standing. Video coming.

31:53

scaled 2-7-10
did not time
50 hand stand attemps
2:00 hdstd broken = 3x / 2x / 2x
hdstd pushups 14 / 15 / 15 with board and pad
i was wiped out for the rest of the day

WOD 1:
60 Inverted band-assisted walks (~3 ft each walk)
45 HSPU's

WOD 2:
Tabata squat jumps w/20# db (89 total)
Tabata jump lunges (120 total)