Freestanding Hand Balancing Practice
Work against a wall or with a spotter on one or a few of the options below:
A) Handstand Hold from a Wall Walk
B) Handstand Hold from a Kick-Up
C) Second Handstand Hold to a Spotter
D) Freestanding Handstand Hold
Choose a level that allows you to hold a good position for 10-40 seconds, working back and forth with a partner or two to allow for rest between sets.
Post work to comments.
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“Danny”
AMRAP 20 Minutes:
30 Box Jumps 24/20″
20 Push Presses 115/80
30 Pull-Ups
Long one with large sets today, average scores will be 2-4 rounds on this Hero WOD. The intention is not to do any particular movement unbroken, so consider this when scaling. Keep the reps high enough and the degree of difficulty challenging enough to not blast through any of it. Scaling for Pull-Ups is either volume or Ring Rows.
Post rounds, reps, and Rx to comments.
Photo by Robert C.
Register Now for the 2018 Subway Series
Another year has gone by, and it’s time once again for an NYC affiliate throw down: the 8th annual NYC Subway Series! All NYC affiliates are invited to participate—the affiliate with the best overall score at the end of four events wins the Subway Series Trophy and bragging rights for a whole year. This year the action kicks off right here at CFSBK! Here’s the whole schedule:
Sunday, September 9th: CFSBK
Sunday, September 23rd: CrossFit Virtuosity
Sunday, October 7th: CrossFit Queens
Sunday, October 21st: CrossFit Gantry
This year’s Subway Series is using a team format (M/M and F/F), and there are both Scaled and Rx’d divisions, so we hope as many CFSBKers as possible will sign up. As you can tell from last year’s photos, it’s a really fun series. You can register here, but hurry: early bird pricing only lasts through August 26th!
Tomorrow: Starting Strength Total at CFSBK
Coach Jeremy’s Starting Strengthers will wrap up their eight-week cycle this Sunday, August 26th starting at 2:00pm. Lifters will be testing their 1RMs in the Back Squat, Press, and Deadlift. All are welcome to come by, hang out, and do some cheering. Get ready for some massive PRs!
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Yesterday’s Results Board: Rest Day
How a Woman Who Lost 200 Pounds Will Lose Even More CrossFit Journal (video)
Greg Glassman Wants to Shake Up CrossFit’s Competitive Nature Breaking Muscle
9am with Kharpz, first of her name, wrangler of early morning Saturday crowds
Danny: 2 rounds + 55 reps Rx
Spent all my time on the pull-ups. Push presses in 8-7-5, 8-7-5, 5-5-5-5. Interesting to play around with some of kharpz’s recommendations on pull-ups – 5 quick singles did move faster than 3-2s with longer breaks. Also saved my hands. Not necessarily skill building for my kip, but kept me moving at least a touch more. Knowing how this went I think I could plan better next time and get 3 rounds.
Noon class
“Danny” as Rx’d
3 + 21
Skipped group class today (I like my hands not ripped, thanks) and dropped into Short Circuit for 5min of burpees + 5min of box jumps (uff). Then did my last AGS class of the cycle – the gains are absolutely real, I’m up to two strict HSPU now (with no abmats!). Sad that I’m missing test day.
The new formats for the Crossfit Open/Regionals/Games seem pretty crazy. Curious what other folks that follow Crossfit-as-a-sport think. I guess none of it is official, but if the rumors are true, it’s some massive changes (no more regionals, 200 athlete games, etc).
I have to try this AGS class!!! 🙌🏼
Hey Victoria – you should, I’m a fan. To me it’s a bit like the exercising version of eating your vegetables. If you do a lot of (traditionally boring) stuff, sometimes in slightly uncomfortable settings (e.g. lots of volume, or slow tempo), and you do it consistently for a long enough time, you get a bunch of results! I like it because it really forces me to spend 3h/week eating those vegetables.
From a competitors persepective, it has taken the wind out of my sails for sure. Especially because seeking out the games as a long term goal seems a bit lofty for me. But I’m trying to stay positive that it’s some of it are rumors. They can take away the fancy venues, tshirts and instafame. But don’t take away an intermediate athletes goals to compete at a “semi professional” level! So sad! I am confident it will work itself out in the end. Disclaimer: I am sensitive to all opinions on this news but just want to publicly claim how FREAKING BUMMED I am after training my buns off these past couple of years to have the rug pulled out from under me 🙁
Other than all the points you made (which I agree with, although I’ll never be a Regionals-aspiring athlete), I just really dislike how they’ve announced this. A lot of unconfirmed leaks from “trustworthy sources” (according to multiple websites), but no real plan, no official announcement, no one to answer all the details of what’s gonna happen.
@Katie if I understand the new formats (and I probably don’t), then there will be a bunch of Regional-level competitions that you could participate in, right? Woodapalooza, Granite Games, etc. I don’t know what the entry requirements are for those, though.
Yes, and not to sound ungrateful at all, because it’s a great competition to be apart of and I feel very lucky to have had the opportunity to qualify. but it just makes it a bit anticlimactic since I’ve already competed at Wodapalooza. Does that make me a Regionals athlete by default then?! Lol mission accomplished!
Wow, Daniel! Congrats! I will hopefully hop into another cycle once the school year is up and running. Definitely worth it to those who are on the fence!
Such a bummer, KHarpz! We will be cheering you on at the next level…where ever that may be!
Thursday:
Snatch Complex:
68
73×3
78
83
88
Today: 2 +67 Rx’d
Box jumps were very slow in the third round. Couldn’t get my breathing in order.
PP: sets of 5
Pullups: sets of 6, except for my last 17 reps which I broke up into smaller sets so I didn’t have to rest so much.
Limiter was my breathing. Needed long breaks bw the PP and PUs to get my breathing in order.
Fun one!