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Today we'll spend 20 minutes working a variety of handstand progressions. From basic wall walks to free standing holds

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Complete the following work NFT
100 Kettlebell Swings
75 Sit-Ups
50 Push-Ups

Break up however desired.

John McD and Nate O take to the Rings at Prospect Park

The Five Essential Olympic Lifting Drills CrossFit

Reader Comments (20)

Handstand work with Christie (sp?). I did considerably better than the last time I tried kicking up, and I need to try wall kickups again, because I think I might have them now.

Accessory work in 5 rounds with 20kg KB and all pushups strict. I'm very glad it was NFT, which kept me from doing any knee pushups. Stayed after to practice kipping pullups, but after handstands, KB swings, and pushups, my shoulders were not having it!

April 15, 2013 | Unregistered CommenterStella

Looking forward to tonight's class - this looks fun!

Weekend was so legit. Track WOD was so fun - 12:45 or something like that: accessory work was fine but legs were still toast, so runs were sad and slow - the Good Fork's Korean steak is bangin', and so was the CFSBK company.

Also, Steve's Key Lime Pie, Paleo plate at Bierkraft, and fulfilling one of my life's goals by buying a djembe drum, all w/ J. Stopka.

No WOD yesterday - double WODs on Saturday by getting a good session in at BKB in the evening. Fun new bouldering problem to work on that'll occupy me for a couple of weeks.

New PR this weekend. On life.

April 15, 2013 | Unregistered CommenterCourtney

I have 4 tix to tonites nets game. Super cheap. Email me if interested.


April 15, 2013 | Unregistered CommenterDH3

Thanks so much for having us guys! we had a blast

April 15, 2013 | Unregistered CommenterDaníel

Hi all, this is a post about a friend looking for an apartment, so if you're not interested in that, you can stop reading now.

But, since this is obviously such a wonderful community, I thought I'd see if anyone knew anyone getting rid of their place, preferably in the South Slope or Clinton Hill or Prospect Heights areas. Budget is ~$1500/mo, open to studio/1BR or roommates. If anyone knows of anything opening up in the near future, I would be forever grateful for an email from you! jennajerman (a. gmail)

April 15, 2013 | Unregistered CommenterJJ

You can sign up for NY Bike-sharing program starting today. I just signed up - I was #957

First 5,000 founding members will receive:
A special “founding member” key to unlock bicycles from any docking system
One year of free 45 minute trips
A 24-hour pass to share with a friend
$10 off registration for T.A.’s NYC Century Bike Tour in September
A members-only pass to T.A.’s “Bike Home from Work” Party in DUMBO on Bike to Work Day, Friday, May 17th

April 15, 2013 | Unregistered Commentermrav

Hi all - I know it's late in the game but I'm wondering if anyone is still interested in splitting a veggie CSA share by alternating weeks. Let me know if you are - akalishman at gmail


April 15, 2013 | Unregistered Commenterariel kw

Hey guys - for those of us seeking stand up desk solutions a friend just pointed me to this - http://ninjastandingdesk.com/

Folds up in a bag all you need is a door - going on my Christmas wish list!!!!

April 15, 2013 | Unregistered CommenterMel

post your twitter handles! Im trying to find more interesting people to follow.

Im @shawnsadj

April 15, 2013 | Unregistered Commentershawn$

interested in the veggie CSA but haven't signed up yet?

ariel's found someone to split her share with, but if you're still looking, post your info on the blog! i'll help you find someone.

the deadline is upon us, but if you let me know you're still on the fence, i'll let the farmer know.

April 15, 2013 | Unregistered Commentermichele

Ugh, there was a series of explosions near the finish line at the Boston Marathon. Hope Jay is ok.

April 15, 2013 | Unregistered Commentershawn$

oh my god WHAT is happening in boston?? this is so horrifying

April 15, 2013 | Unregistered Commenterariel

Jay, Adele & Niko are all ok.

April 15, 2013 | Unregistered CommenterJoy

So glad to hear they're okay.

April 15, 2013 | Unregistered CommenterStella

thank you for that joy!

April 15, 2013 | Unregistered Commenterariel

Hi everyone. Adele Niko and I are good. Thanks so much for your concern.

April 15, 2013 | Unregistered CommenterJay R

6:30 with David and Melissa.

Back off week never feels like it sounds.

After crush week I had decided that whatever I thought was my max, I would add 5-20 more lbs depending. I went in thinking 12kg was my max and that is what I would have to use. D and I partnered ourselves up and happily agreed on 12, and then David guilted us into using 16kg. I think I got the first 3 rounds unbroken, which is amazing progress for me. Then I went something like 10-6-4. I was in some crazy positions towards the end which I'm sure was not good, but I am now a little less afraid of the kb.
Worked on push up form with great advice from Melissa, and then some adjustments from David. Good times.

April 15, 2013 | Unregistered Commentercrystal

6:30 with DO and MeLo

Jog around the block hurt my legs, still not fully recovered from all the backwards running I think!

Handstand work was a lot of fun. Had a pretty solid freestanding one for a few seconds, need to practice more and work active shoulders and keeping straight.

Went 24kg for the workout and did 5 rounds of 20 swings, 15 sit-ups, and 10 pushups. Swings were unbroken for the first three, then 12-8, 10-10. Pushups were unbroken until I did 5-5 for the last set. Shoulders were pretty smoked after all that.

April 15, 2013 | Unregistered CommenterTodd

Team SBK Softball for the win. 1-0, a perfect record.

April 15, 2013 | Unregistered CommenterFox

1. front sqt: work a heavy single (326#)

2. snatch: work up to a medium single, but not max. then....take 85% of that weight x 1 x 3 sets. then take 80% of that single x 1 x 3 sets. (Worked up to 209#, backed off to 176#).

3. back sqt: work up to a heavy single (346#)


Some Handstand work...

April 15, 2013 | Unregistered CommenterJakeL

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