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Inversion Strength

Part A:

Work kick-ups to a partner and learn how to spot handstands.

Part B:

Fitness: 5x5 Piked Handstand Push-Ups on Box or 5x3 heavy triple DB Press

Performance: Complete 30, 40 or 50 Handstand Push-Ups in as few sets as possible.

3 Rounds For Time:
30 Kettlbell Swings
20 Goblet Lunges
10 Ring Dips or Push-Ups

Post time and Rx to comments.

Ken H doing some One Arm Chins

Tips on How to Fundraise For Fight Gone Bad

Step 1: Make sure you've created your account on Crowdrise.
Step 2: Take a moment to learn more about The Brooklyn Community Foundation and all the great work they've done.  They've granted a variety of artistic, agricultural, environmental, social and educational programs helping people of all ages. No doubt there are several programs they've helped that you identify with.  Here is a quick list of ALL their grants
Step 3: Write a short email to your friends, family and colleagues. Compose a standard message that everyone will get and then personalize each email with a quick intro. You might include examples of grants that the person you're emailing would appreciate.  You could also.. CALL! a relative and discuss what you're doing.  After a week or two, follow up with the people who haven't donated, many people respond after that second nudge.
Step 4: Post to the social media outlet of your choice. Easy peasy!
Step 5: Lead by example.  Either start your donating efforts with a donation to your own fund or coordinate between you and your team to donate to each other.

CFSBK is currently at over 7K raised for charity!

Yelp Us Out

Get it?! Yelp us...nevermind.  Speaking of feedback, CFSBK has been very fortunate to have gotten 40 5-star reviews (14 Filtered) on our page at Yelp.  If you'd like to share your thoughts on our humble gym with the world we'd love it.  All we ask is you be honest and tell everyone how awesome we are.  Just kidding!  We thank you in advance for giving folks out there your opinion of CFSBK.
1000w Power Clean
Mike Tyson Throwing Darts Blindfolded
Awesome Moments

Reader Comments (19)

Someday, Nick's Remedial Handstand School will get me to the wall. Someday. (Clearly, I need to stay after class. A lot.)

WOD 8:49, 16kg, pushups. I was pleased not to feel any weirdness in my low back this time. Road to recovery!

Also, I would like to retroactively change my answer to this morning's QOD ("What's the weirdest thing you've ever eaten?") I said "chicken feet," but actually, chicken feet are, well, food. Cheez Balls are WAY weirder (what are they made of, styrofoam and Yellow No. 5?), and I used to INHALE those things as a kid.

September 23, 2013 | Unregistered CommenterStella

6am with Nick and Arturo. Kick-ups were ok. Need to work more on keeping my forward leg straight and bringing it up to meet the back leg more smoothly. Too often it trails far behind, limp and useless. After a tip from Arturo about looking towards my toes, had a few nice moments of handstand balance. Did 40 strict HSPUs (8-6-6-5-5-5-5) followed by 10 kipping (4-3-3). Compares nicely to last week when I did 30 strict and 20 kipping. Felt stronger today. Metcon with a 32KG kettlebell and ring dips in 9:45. Goblet lunges provided major forearm suckitude.

September 23, 2013 | Unregistered CommenterPeter

AH, just to clarify that photo... I was practicing 1 arms... Negatives. I cant go up, so Im trying to get strong holding and going down slowly.

Fox - maybe we can start the next version of your club? I could use some help and companions.

September 23, 2013 | Unregistered Commenterk2h2

Fun OG yesterday.
Worked up to 78# on snatch complex (HPS+OHS). I should have gone for more, but I was being lazy.
HBBS 115x8x3. Again, I was lazy and just dropped to the bottom on a few reps. Good cues from Noah and easily corrected for the following rep(s). I like these a lot.

Then, ugh. JJ and repeated a WOD we did back in June. Basically a short Kelly. 3 rounds, for time: 400m run, 30 box jumps (20''), 30 wall balls (14#, 9'): 16:38, which is over a minute slower than the previous time. And now my quads are filled with regret.

September 23, 2013 | Unregistered CommenterKMo

8am with Arturo

Kick-ups were pretty much the same as usual for me: had a few or so with 3-6 seconds of balance at the top. One I walked around to keep from falling, so I don't know if that "counts" but it felt pretty good to begin using that option to control my fall.

HSPUs: 5 - 3 - 2 strict, then about 15 kipping in several sets (first time trying kipping HSPUs)

5 unbroken HSPUs was a big PR (previous PR since forever was 3). Not sure what happened, they just felt easier today.

WOD with 2 pood kettlebell and pushups instead of dips in 10:15. 1st round, I did everything unbroken with American swings, but that kind of wrecked me. I went to Russian swings after that and everything in two sets, with about 15 breaths in between.

Almost no sleep last night: my 2-year-old daughter insisted on sleeping in our bed, apparently so she could practice some WWE routines in her sleep.

September 23, 2013 | Unregistered CommenterAlex C

Ken, I saw a bunch of guys at BKB last night doing *weighted* one-arm chins :O I felt pretty pleased with myself when I showed them MUs and they couldn't do them haha. Then again maybe they were just tired from the *weighted* one-arm chins...

September 23, 2013 | Unregistered CommenterAlan O'D

Damn you Ken! Will add these to the list. I am far from a one armed chin up today...

September 23, 2013 | Unregistered Commentercrystal

Hey, if it's on IG, it's a free for all :


September 23, 2013 | Unregistered CommenterGracie

@Allen - There are some really strong guys over there. Weighted 1 arms is damn hard. Glad you could still show them a thing or 2.

@Crystal - I have to say 1 step ahead of you... :)

September 23, 2013 | Unregistered Commenterk2h2

4:30 class
Solo kick practice - no partner
40 HSPU in a bunch of 5, 6, and 7 rep sets.
WOD with 24kg and ring dips in 7:46
Dips were harder than expected and I had to break up the sets.

September 23, 2013 | Unregistered CommenterFox

Kickups were hard as usual. Did a little better on the piked handstand push-ups on the box.

DId the WOD @24kg bell and ring-dips. Took me forever as the dips broke down into singles halfway through the second round. Lunges felt surprisingly hard on the back. I probably wasn't braced well enough through the midline.

September 23, 2013 | Registered CommenterSamir Chopra

6:30 class with Noah and Arturo

Still having trouble staying hollow-ish on handstands. Working on it.

Dropped the abmat for this week's HSPU and boy were they harder. Got through 10 strict (singles by the end) and then 5 more interspersed with about 15 kipping.

WOD in 7:37 with a 24kg KB. Glad I opted not to use the 2 pood. Kept moving pretty much throughout and it was a tough one.

September 23, 2013 | Unregistered CommenterTodd

Fun QOD w Noah's 7:30 class...

7:00 @ 24kg, pushups instead of ring dips. I felt pretty beat from yesterday: 2hrs of lifting and rings at OG followed by an hour of bouldering.

September 23, 2013 | Unregistered CommenterAlan O'D

6:30 with Noah and Arturo

I got to work with Lady Fox for handstands. First round I couldn't remember which leg to kick up with and went with the wrong leg. After I figured it out I dealt with the same issues of not being/staying hollow.

Got through 31 strict HSPUs. First few rds i got 5, then I used an abmat for a couple sets of 4's, then went back to the hard floor for 2's and 3's. I worked on kipping for the rest of the time. These are getting fast and I stay on the wall! Fox I will work on coming down all together.

12kg bell and 5 ring dips. Everything was going well until I started failing with 2 ring dips to go. Couldn't lock it out. Took a break and got them done 1 by 1. 8:29

Afterwards I tried kipping it up with Jon's guidance and it worked! Have to get kipping muscle ups now.

September 23, 2013 | Unregistered CommenterCrystal

AMRAP 20 Minutes
Run 400m (on treadmill)
16 DB Thrusters, 50lbs > 40lbs

3 Rounds +200m

Wanted to go heavy on the Thrusters, got through two rounds at 50lb bells then dropped to 40s. The swaying of the boat made it really hard to stabilize the dumbbells overhead and I actually had two reps that were overhead when the boat shifted and caused some discomfort in my left shoulder. Started to feel impinged so I dropped down to 40s to be safe. It was also weird on the treadmill since sometimes the boat would shift you towards the front of back and it was hard to keep balanced. The 20 minutes felt like 10.

Afterwards I did

Stiff Legged Deadlifts
65 DBs x12x4

Cash out: lose room key card and then get to the comedy show late enough that they were at capacity.

September 23, 2013 | Registered CommenterDavid Osorio

Handstand practice. It's coming together. If only I didn't have to breathe.

40 strict HSPU with one abmat and one textbook in 6s, 5s and 4s.

9:24 with 16kg and 10 banded ring dips. Not a lot of gas tonight.

September 23, 2013 | Unregistered CommenterLauren

6:30 with Noah & Arturo

Handstands are feeling and looking good. Biggest thing I need to remember is to not over extend...tall people cheats.

WOD 8:08
felt shot through out the entire process. lunges really hurt my hip, but kept them weighted through out..good or bad, i dunno.

love inversion mondays

September 23, 2013 | Unregistered CommenterGracie

I am very much enjoying the inversion training. Feeling more confident in going upside down and building strength!

WOD with 1.5 pood and ring dips in 7:46. Nice one.

September 23, 2013 | Unregistered CommenterDMak

@DO...if you have a kindle by any chance you HAVE TO read an essay by David Foster Wallace entitled, "A supposedly fun thing ill never do again." Its about his trip on a cruise ship, its both brilliant and hysterical.

September 24, 2013 | Unregistered CommenterJakeL

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