Archive for May 29, 2013

Thursday 20130530 Open Workout

Posted: May 29, 2013 by totactfit01 in Uncategorized


Handstand Push Up Progression- 10 Minutes Kipping Practice

Videos courtesy of Gymnastics WOD.  In this series, Coach Carl breaks down the progressions for the Kipping Handstand Push Up, one of the most popular movements. While it may be an impressive feat of strength to do a strict Handstand Push Up, athletes will often train with Kipping Handstsand Push Up as an assistance to scale the HSPU, to practice more volume, or to work on specific skill and motor control drills. Coach Carl discusses this movement from a position, strength, skill, and balance perspective to ensure you are executing this movement for quality.

In this first video, Coach Carl explains all the major components of the HSPU with out getting inverted. First, Carl demonstrates how to set up and establish a strong base for the HSPU. From there, Carl talks about how to engage the back to separate the knees from the elbows while in a headstand and load up the hips for a strong kip. The kip then is an explosive extension of the hips, executed at the same time as you push up through the shoulders. This movement pattern of a Headstand Kip to Push Up position is the same as a Headstand Kip to Handstand, and in the next video we will talk more about taking the movement to inversion.

In this video, Coach Carl continues with the same progression against the wall. Coach Carl starts by executing the same drill with chest against the wall from a distance of a body length, then progressively shortening the distance to the wall and increasing the angle of the HSPU until he is fully vertical. Next, Coach Carl flips around to execute the movement with back against the wall. It’s important to focus on the setup of the back position, loading the hips for the kip, and making the kick deliberate and aiming to finish in a strong overhead position. Push the head through the arms and look at the ceiling, not the floor, as you would with an overhead press and you’ll find your body finishing stronger and balancing straighter.


For Time:
Ring Dips                                     10-9-8-7-6-5-4-3-2-1
KB Swings(1.5/1)(FB 2/1.5)  1-2-3-4-5-6-7-8-9-10

Post time to Comments/LogWOD

Video courtesy of CrossFit HQ.  Always wonder why we tell youto turn the thumbs out at the top of a dip?  Kelly Starrett discusses the correct position at the top of the ring dip: external rotation with hands at 11 and 1. “To solve problems with ‘Hey, my shoulders hurt whenever I ring dip,'” Starrett says, “Look at where you started: internally rotated, shoulder forward, trashing the front of your shoulder.”

Cash Out:

-Banded tricep stretch x2 min per
-RDLs @ 50% of Deadlift 1RM 3×15

Firebreather Piece (Done outside of class time on your own):

100 Kettlebell Swings 2pd/1.5pd for time; every rest is 5 Handstand Push Ups (do them at the end)

Col RoutsisJust want to take a minute to say so long to another TOTF member.  Col Donovan Routsis, the now former 55 Communications Group Commander, is on his way to DC.  Safe travels, my friend.  See you down the road!