Archive for August 3, 2012

Saturday 20120804 Open Workout

Posted: August 3, 2012 by totactfit01 in Uncategorized

Skill/Strength:

Practice Handstand Walk

Video courtesy of Gymnastic WOD.  In this video, Carl breaks down the progression for the Handstand Walk.  The key to a good Handstand Walk begins with a stable Handstand hold in a globally extended position, and from there the extended position will cause your body to lean in the direction for the walk.  To work on the hand stepping and placement, practice shifting the weight of your hips while stacked by placing your feet on a high box.  Finally, practice leaning against the wall while slowly increase the distance between your hands and the wall to catch up the lean by walking with your hands.

Part two.  In this video Carl explains how to do a Handstand Forward Roll as an option to safely exit out of a Handstand Walk.  This is an important skill to learn before you start trying to walk for distance away from any walls or support to lean against.

Front Squat: Find 1RM

After two empty bar sets of 5, do reps of
7,5,5,3,3,1,1,

Post weight to comments/www.logwod.com

Video courtesy of CrossFit HQ.  Coach Drea will go over technique when you arrive.  I figure this would be a good time to help motivate you guys to go all out on the Front Squat.  Do any of these folks look scared to go heavier than they’ve ever gone before?  Hell no!  Do some work!

WOD:

“Mary”

Complete as Many Rounds as Possible in 20 minutes of…

  • 5 Handstand push-ups
  • 10Pistols
  • 15 Pull-ups

 

Post Rounds to comments/www.logwod.com

Video courtesy of Gymnastics WOD.  Carl Paoli goes over tips and cues for the Pistols, and learn how to train appropriately by understanding unilateral loading and resisting rotation.