Getting inverted (yet again)
Are you getting dizzy yet?  If you haven’t been upside down recently, chances are you’ve been skipping CrossFit.  After all, getting upside down is one of the best ways we can improve our shoulder function.  Today we will have the opportunity to accumulate as much time on our hands as we can in 10 minutes.  As always we should be choosing an option that will challenge us yet allow us to be successful.  Out of this 10 minutes, we should be shooting to be on our hands for at least 5 minutes.  Screw those hands into the ground, activate those shoulders and get those feet up.
The WOD brings back a popular barbell complex with a slightly different spin.  Instead of trying to hang on to the bar for 7 cycles through, we’ll be trying to move through it as fast as we can resting when appropriate to allow us to get through the total work faster.  And don’t forget to scale appropriately for chest to bar pull-ups (this is fairly inherent with ring rows, if that’s your scale).  As per usual, if we are using a band we should not be kipping, both for the sake of our shoulders as well as to not build habits that we’ll have to change once we don’t need a band anymore.  If we are going to kip (again, without a band) today, it should not be a butterfly kip.  We should be focusing on a solid, stable shoulder position at the top of the pull-up (much easier with a standard kip – also easier if we aim farther down our torso) as well as building strength and technique that will lead to higher skill movements (like bar muscle-ups).
Skill:
Handstands
-max time in a handstand with a 10 minute running clock
or
-max shoulder taps in 10 minutes
WOD:
5-4-3-2-1
Bear Complex (power clean, front squat, shoulder to overhead, backsquat, shoulder to overhead)
7 Chest to Bar Pull-ups (no butterfly kips) after each round of the complex
WOD: 11:33 w/ 95#, unassisted CTB
6:30 has the best music.
WOD: 9:51 @ 55# and 2 green bands for CTB pullups
Great work from the full noon class! There were some awesome handstand holds, shoulder taps, and other inverted efforts out there.
WOD: 7:34 Rx @ 135#
I was ecstatic to see a full noon class and to be graced by Lydia and Rich!
Right back at you Mooseman! Strong work.
Back at ya, Dan! You were an inspiration, as always.
WoD: 7:23 @ 135# loved the 5 pm class. Saw old and new faces! Bonus to see Nicole gracing us!
Awesome to see you Jesse!! Always a motivator 🙂 Working out with my old friends is refreshing <3
9:34 @ 95# + 2 red bands
WOD: 7:05, 55#, 2 blue bands
Next time I go heavier.
Did my first handstand not facing the wall! Thanks Donne for snapping a pic of me!
WOD: 9:27 @85# with two small red bands. That got heavy fast.
My pleasure!
Accumulated 3 min 30 sec handstand hold in 10 minutes.
WOD: 8:59 @95#, pull-ups were tougher than expected.
Handstands: 6:30 total over 10 mins
-held my 1st for 2 mins, then 1min, 1 min, 30 sec, 30 sec, 30 sec, & 1 min
WoD: 9:53 (I think)
@ 75#
Started w/single blue band for CTB, then got busted for kipping, so last round was blue + red band
Handstanding superstar!!
Awesome working out with the evening folk!
I got about 2 minutes total of a handstand hold, walking my feet up and facing the wall. It’s getting there…
WOD: 8:33 @ 115#, the pull ups were pretty hard, the bear complex felt really good.
Skill: 5 mins (2.5 mins chest to wall, rest wall climb hold)
WOD: 7:36 (65#, ring row)
First, love ALL this comment thread. So great to see such positive things happened today!
Had first chest to wall today, handstands don’t feel so daunting anymore.
Glad for no traffic, got to see some tough efforts from familiar faces at 5 and 6p. Way to fight 7p peeps!