Handstand Walking / Balancing
Choose one of the following scaling options and spend 12 minutes developing your hand balancing:
A) Free Handstand Walking (free or 2+ feet from a wall)
B) Wall Inverted Hip Shifts with Hand Release (from a wall walk)
C) Box or Floor Piked Hip Shifts with Hand Release
A useful video: Gymnastics WOD Handstand Walk Progressions
Post work to comments.
Barbell Front Rack Step-Ups
3 x 8e
Use a “faster up-slower down” tempo.
Use a “faster up-slower down” tempo. One work set. NOT a 3RM. Go by feel and leave 1-2 reps in the tank.
Post loads to comments.
Week 2 of 6
Active Life Strength Starts Tomorrow!
Get out of pain, stay out of pain, strengthen your weaknesses, and improve mobility and movement patterns, all while getting stronger! This is a predominantly strength-based class specifically programmed to strengthen movements and improve positions based on your individual needs.
The Active Life methods help athletes of all levels identify the root causes of their pain, injuries, and plateaus, and provide solutions for alleviating and eliminating those limitations through strength training, hands on treatment, corrective movements, and program modification. As the Head Coach at Active Life Athletics, Coach Keith worked closely with the Active Life doctors as they developed the system and led the charge to incorporate it into a gym model. Using those principles, this program will help you identify your individual weaknesses and limitations, guide you through the necessary strength and mobility exercises, and get you moving and lifting more efficiently, with less pain. A pain-free athlete is a confident athlete, and a confident athlete is a dangerous athlete. If your goal is to look better, feel better, and go hard into your 80s, this program will help you set and maintain the foundation.
For more information on The Active Life, check out:
- @activeliferx on Instagram
- The Active Life on YouTube
July 30th, 2019 – September 19th, 2019
Tuesdays at 10am
Thursdays at 9am
2x per week for 8 weeks
The cost is $160 per month ($320 total plus NY state sales tax). The first charge will occur at the time of registration and the second payment of $160 will occur automatically 1 month later. This cycle is open to all CFSBK members as well as CrossFitters from other affiliates.
(Please note that you are committing to specific days and times and there be no refunds for any missed classes or late cancellations.)
What happens in class?
We will start with testing your single leg strength relative to your Back Squat, your Deadlift stamina relative to your absolute strength, your 1-arm carry ability, and your upper body pressing and pulling. You will then receive progressive strength work during each class to address your weaknesses based on of your test results.
In addition, we will identify your general movement limitations through mobility and flexibility assessments. Each athlete will receive an individualized “Not for Time” piece to complete as a warm up/cool down for CrossFit group class or during standardized warm-ups to address these limitations through corrective movements, stretches, and holds.
“It was nice to delve into mobility and strength issues and focus on only a few movements (Squat, Deadlift, Farmer’s Carry, High Pull, and Overhead Press) that will improve them. I also was grateful to have a workout tailored for my needs, which will help me improve and which will be valuable indefinitely because I can add weight to many of the moves (i.e. Overhead Carry). Pain/soreness was less the impetus for my decision to take Active Life Strength than the hope that I can improve mobility and upper-body strength. ALS was a great addition to regular classes. I’m 56, so there are limits to what I can achieve, but the class gave me hope that with effort and focus I can reach a higher level”—Paul B.
“I liked how the program was tailored for each person’s situation. I thought the personalized quality work assigned to each person was spot-on and really helped address my weaknesses. I would totally take this class again. I definitely felt improvements in the areas I was experiencing pain. My strength has improved as well. I feel more stable in my upper body. I still have a way to go to balance out a strength discrepancy in my legs, but now I know what to pay attention to and have been given the strategy to continue to work on that. As a bonus, I have gained a bit more flexibility and mobility in areas I didn’t know needed it.”—Maria M.
News and Notes
- Hey, do you subscribe to our newsletter? Please do to get monthly updates on general gym happenings, blog highlights, and programming info! The August edition will be in your inbox next week. Sign up HERE or via the link on the sidebar to the right. And hey, while you’re at it, be sure to like us on Facebook and follow us on Instagram!
- We’re just 5 weeks away from the 2019 Iron Maidens Raw Open, our annual women-only powerlifting meet. We’d love your help on this very fun day! There are a variety of ways to get involved. Fill out this volunteer form to learn more and share your availability.
How to Do Picture Perfect Kettlebell Swings BarBend
The Practice of Surrendering zen habits
Keith Walter says
Are we going to get a report of how many of those wonderfully cute dogs got taken home?
David Osorio says
yes! Robyn said she would report back on that for us. I know a few applications went in for adoption!
7 AM with Laursey
Managed to overcome my abject terror of being inverted enough to do some hip shifts on the wall. Being upside down is my Kryptonite!
Step ups at 55# to a 20″ box + 45# plate. Whew, tough! I wasn’t here last week and I forgot how dang hard these are.
FSQ at 165#. I wasn’t sure how I was going to approach squatting this cycle, since right now I can’t seem to take more than about 150# onto my back without annoying my right hip. :/ I’ve been doing very slow tempo back squats at light weights in OG recently, but even then 150# gets uncomfortable. Lauren had the excellent suggestion of doing FSQ instead. 165 was slightly uncomfortable but that’s already 10% more weight than I was able to have on my back, so I’ll take it!
Looking forward to Frankie’s class tonight after a 2 week hiatus.
Daniel R says
8am with Lauren and Lynsey
Lots of kicking up to the wall, with maybe a half-a-second handstand hold in there. Not ready to walk yet, but working in finding that balance on the kick-up. I love these dedicated time to practice gymnastics (like last cycle’s pullup day).
Step-ups 85lb to 20″ box
HBBS 225lb – why is this SO MUCH HARDER than low bar?
David Osorio says
12pm Group Class with Coach Lynsey
Handstand Walking Practice
These felt pretty great today. Havent done any handstand practice in what feels like a couple months and everything felt great and aligned today. Fun time cheering people on and seeing people work on this skill.
Front Rack Step-Ups
Reverse Tabata L-Sit x10 Rounds on 2 DC Blocks
Keith Walter says
totally forgot to post…
teamed up with Allen and Adam
hans stand walking 15-20 feet and tried 45# plate walk overs but the step down got me.
step ups 75/85/85