CFWUx2
40:30 6r, includes a break after second round to take care of two puppies

13:50 subbed V-ups in place of T2B.  HS against the wall.
last time was more scaled / practice

RX 15’35”
1’ Handstand Hold (UBK)
21 T2B (9/7/5 - 9/7/5 - 9/7/5 - 6/5/4/4/2 - 8/6/4/1/2)

18:36

17:23. Over 5 mins faster. Wall HS in two sets each, T2R in 3 sets each (5 last round). A little kippy but not much as my knees nearly touching floor at full hang.

14:07 -faster by 2 minutes exactly but with v-ups instead of TTB. I am also lighter by almost 10lbs so I feel like I could have done even better with TTB but only one way to know for sure! 

 I hardly ever do v -ups and they broke down to sets of three by the end of rounds 4 and 5. No place to do TTB at Glacier View. Fasted morning WOD on 8/7
40/69.5”/185lb

14:22
Subbed/scaled to : 1min accumulated piked handstand hold  / 15 leg raises
M / 40y / 176cm / 72kg

24:11

16:59

21:41
RX’d 

15:43 Rx’d
18:33 last time 

18:45
RX

21:38 (knee raises)

15:21
Knees to chest

D
22:26

15:25 Rx 

18:10 Rx’d 

19:00. Accumulated 5 min total HS hold (1:00, 0:40+0:20, 0:40+0:20, 0:30+0:30, 0:35+0:25). 21 T2B attempts each round. Completed 07/20/2019.
Compare to 20:08 with 3:40 total accumulated HS hold (0:50, 0:50, 0:40, 0:40, 0:40).
T2B felt weaker today than in February.

20:50 rx

190205 - 19:24 rx

5 rounds for time of:

1-minute handstand hold
21 toes-to-bars
14:47 Rx

Sub & scale to 5r/t 
1 min pike hs hold off counter 
21 Pilates rollover
21:55

14:28

M/44/6'2"/180#

Rx'd 
HS holds against wall
16:33

5 Rounds:
1-minute handstand holds against wall
15 knees-to-elbows

15:49

15:07

Used wall for handstands

Did hanging knee raises

5 rounds for time of:

1-minute handstand hold
21 toes-to-bars

16:59

11:11rx

Strict toes-to-bars, wall holds.
22:06
42/1.78m/77kg

No wall space so subbed 35# dB/hand overhead hold. First 3 rounds v-up, last 2 did 30 sit-ups 
16 ish min 

Scaled 8:39.56   M/54/84 kg  wobbly 1 min handstand holds unbroken  , yet messy - hanging knee raises x21. 5 rounds

Handstand hold against wall accumulate 1:00
21 T2B
5 RFT 14:42
Compare to was  15:43
Did 30 seconds at a time on holds and T2B is sets of 3

9:26 rx 
No breaks
Male 5’9” 160lbs 44 years 

5 rounds for time of: time 18:29 seg

1-minute handstand hold
21 knees to chest

Scaled:
5 rounds - 60 second hand stand hold (broken)
5 rounds - 17 reps ttb (little sloppy last 2rounds)

Finished 16:10

3 rft
60 sec handstand
21 t2b
12:03

15:50 feet against the wall 

This workout is a grippy one and is a great time to practice the skill of both movements while building stamina. Here are some thoughts on potential scaling is essentially the same stuff I wrote on 190203....it worked well:

Handstand hold- I will assume that freestanding handstand holds are the prescribed version of this workout, therefore, I know that most of my athletes will need a scaling modification. For experienced athletes, the first option I will give them is 6 attempts at accumulating the 1:00 duration. If they cannot accumulate more than 30 seconds of time I will likely modify them to an easier handstand variation on the wall. I will attempt to progress athletes to a more difficult handstand variation than they have currently been practicing. This might be doing heels taps on the wall instead of keeping the legs static. If athletes cannot get inverted on the wall the next step will be a pike position with feet or knees on a box. If an athlete cannot get inverted in any fashion a plate overhead hold will be good for today. 
Regardless of the variation being used, I will need to check in with athletes on an individual basis to shorten time durations as needed. 

Toes-to-bar- I consider the volume of reps of this movement to be high today. Most of my athletes will need to decrease the volume each round or modify the movement to maintain consistency. If I know my athlete’s capacity is less than 10-15 toes-to-bar unbroken I will likely reduce the reps to 10-15 each round.  For movement modifications, a hanging knee raise is a good option with the benefit being preserving the hanging portion of the movement while decreasing the range of motion. Being that there was a lot of hanging in yesterday’s  pull-ups, I will likely modify this movement to something along the lines of a lying toes to kettlebell on the floor which will preserve the range of motion although it alters the movement significantly. If athletes cannot preserve the range of motion on the floor I will scale further to a seated tuck.

3RFT
1 min pike hold
21 knee raises 
12.36...gymnastic movements are not my strong point😓

Had a chance to workout with a friend today which doesn't happen often so swapped today for something a little similar. 10-8-6-4-2 Pegboard ascents 50' HSwalk in between each round. 

15:16
Scaled TTB reps to: 21/18/15/12/9
Handstand against wall: 60/60/60/40,20/34,26 seconds on the holds

First time attempting TTB in a WOD.  Couldn't do them at all 9 months ago but I've been practicing and I'm happy with the progress.

M, 35y, 74kg, 174cm

I am amazed by all the freakishly fit people amassing 60" holds on all 5 rounds.

I completed 4 rounds of 60" accumulated hold against a wall on parallettes and 21 Toes to bar on 18:40.

Did most of them ttb straight legs version in each round. Last reps on last two rounds were straightish with a bit more arm pull. 

Handstand holds: 50/10 - 40/20 - 30/20/10 - 30/20/10

19:49 Rx,
If heels on the wall is Rx.
All holds unbroken 

190203: 22:44 (unbroken holds, heels on wall) 
I was sharing the bar so that could be why today was almost 3mins faster?

16:18

:45 Accumulated time in a Freestanding Handstand Hold
15 TTB 

19:07 scaled 5 rounds
0:45 HS againts wall
15 toes-to-bar

RX’d
14:57

You all have a nice day!!!

Damn only did 3 rounds ??

11:15 using Knees to Elbows for rounds 2 and 3

T2B not strict. HS holds for cumulative 60 secs.

14:24

190203 = 18:22. Most of the gain was in the HS: each initial hold was minimum 41 seconds (60-55-46-46-41).

16:19 HS against wall 

Still a day behind.  Did yesterday's row/strict Cindy slugfest.  Results there.

Scaled to
5 rnds
accumulate 1 min hs holds---feet against wall
21 strict knee to tricep on yoke fat bar
20:25
m/49/175

Three sets in and my wrists are killing me! Nothing else is sore yet. How can I modify to not hurt my wrists?

190203 - 11:24 - used 1-min running clock for handstands

Today - 14:01 - accumulating the full minute. 

17:55 Rx (1:24 slower)

This time I did my HS against a band stretched across a squat rack instead heels on a wall. It made me use my shoulders so much more than the wall would.

14:43
Handstand holds against wall.

R.X  14,46

5 rounds fo:
1-minute handstand hold
21 toes-to-bars

--> 29 min 40 sec

안양공식인증지부 크로스핏힘
16:24 (랙에 기대어 물구나무서기 5라운드 한번에 실시, T2B 2라운드까지 한번에, 이후 7개씩)
강경택 45세/180cm/90kg

Rx 15:30

INTENDED STIMULUS


Shapes day! Play day! Before today's workout go and watch all of the CrossFit gymnastics videos about: arch, hollow, and stacked positions. These are the three main shapes of a full spectrum of spinal mobility: the two extremes and the perfect middle. Today is how you give your vertebral column some sweet, sweet love. We are spending one minute in the stacked position upside down. And we are going to pair that with another minute (approx.) of going from arch to a hollow with full compression and flexion of the hips. This is fun. The priority, however, is to find those shapes. You can do this workout sloppily: just throw yourself against the wall in any way possible, and then swing like a dead fish throwing your legs to the bar. That would be fine, but definitely not as productive. Aim for virtuosity. If you have awesome mechanics but the volume is a little high, as in you will not finish under 12 minutes, scale the time and/or the reps. If you are working on mechanics then find modifications that allow you to find those shapes in the ranges of motion you can control. Scaling this right will make it a lot more worthwhile and satisfying! Above all today, have fun!


OPTION 1
5 rounds for time of:
0:45 freestanding handstand hold (accumulated) 
15 toes-to-bars


OPTION 2
5 rounds for time of:
1:00 handstand hold facing wall, hands as close to the wall as possible, ONLY middle part of the chest touches the wall. (accumulated)
15 toes-to-bars


OPTION 3
5 rounds for time of:
0:45 handstand hold facing wall (accumulated)
10 beat swings (find those shapes)
10 hanging strict leg raises


#wod #wodoftheday #gymnastics #scaled #scld #garagegym #garagefitness #functionalfitness #modifications #modified #fitness #workout #training #functionaltraining #crossfit

Globo scale:  if you can, do this one Rxed.  If no wall space, hold 2 heavy dumbbells at lockout overhead for 1 minute. Scale: piked handstand hold (box, ground), plank.

For all- Do strict toes to bar if capable.   Subs/scales- strict KTE, Leg raises; if you can't hang from a bar: V-ups or 2/1 situps and leg levers on ground

Warm-up for 190717:
GENERAL WARM-UP

EMOM 8
Minutes 1 & 5: 50-sec of single-unders
Minutes 2 & 6: 50-sec of Turkish get-ups, right arm
Minutes 3 & 7: 50-sec of Turkish get-ups, left arm
Minutes 4 & 8: 5-10 strict pull-ups, with supinated grip

SPECIFIC WARM-UP

Handstand hold
3 wall walks
3 partial range-of-motion kick-ups to the wall
3 sets of 1 full kick up to the wall + 15-second handstand hold

Toes-to-bar
2 sets of 5 kip swings
10 straight-leg sit-ups
1 set of 3 position toes-to-bar
- Aim feet to hit 1/4 of the way up
- Aim feet to hit 1/2 of the way up
- Aim feet to hit 3/4 of the way up
3-5 toes-to-bar

Practice
2 rounds:
20-seconds handstand hold
3 toes-to-bar

Champions Club Scaling Notes

RANT: 
Check the notes last time

I SHOULD TRY THIS RX’D IF: I can do the handstands without the blood vessels bursting in my face. Also, I’m a fan of the straight(ish) legs standard on toes to bar, so I would put that in there.

ORGANIC SCALES:
Strength — strict toes to bar, not “for time,” rest as needed between
Stamina — try 2 rounds of 3:00 handstand hold and 45 toes to bar
Endurance — 10 rounds, :30 handstand hold, 12 toes to bar
Flexibility — legs straight on toes to bar, butt squeezed on handstand

NEUROLOGICAL SCALES:
Coordination — cut range of motion on toes to bar so you can kip in rhythm, and do handstand walks
Accuracy — 2:00 running timer and keep feet off the wall, cut the reps on toes to bar and actually get them to touch the bar
Agility — coordination version
Balance — coordination version

GROUP VERSION:  5 rounds: 2:00 handstand walk practice, 2:00 strict toes to bar practice. Easy to scale, easier on room, easier to keep your eye on people

WARMUP:
Jump rope — always
Squat — hip prep
Kip — overhead prep and toes to bar prep
Hip extension — mimics straight leg position for toes to bar
Box jump — keep fresh on those (they looked rusty in our gym today, so we’ll do more)

GENERAL FEAR LEVEL (1=REST DAY, 10=PR-DRIVEN FGB):  4. For Quality characteristics plus toes to bar volume would almost certainly force us to rest