Posts tagged handstands

Your Mind: your best friend or your worst enemy

0

It’s a Monday Like day for most of us after the holiday — my kids were sluggish and slow to get up and out of the house on time this morning and it was chilly on my way to workout – which means I have to dig deeper to head out the door. Today’s workout was about strength – go heavy was the overall direction given.

Warmupx3

10 Squats
10 Push Ups
5 Kick to Handstands
3 Dead Hang Pull ups
– Mobility work

Skill

Thruster

WOD

1-1-1-1-1-1-1-1-1-1
Thruster

I worked my way up to 110# and made 2 attempts with 115# but failed each time. I was so close though so I am sure it was technique more than strength! I will make it happen — with work and focus!

I want to talk about self defeating talk again because in the last 24 hours it has creeped into my own head space and that of my amazing athlete friend Lori.  First, let’s talk about my friend –

This morning as we were doing Thrusters and we hit 110#, she failed the first time but I could totally see it wasn’t because she couldn’t do it — so I said try again. She walked up to the bar and said I know I am going to have trouble with it and won’t be able to…  Guess what folks, she is right. I told her to walk away and reset her voice because most of your ability is in your mind. The Be Your Own Bodyguard seminar with Tony Blauer really drove that home for me.  You have to BELIEVE IT, WANT IT, HAVE PASSION for it. She walked away, came back ready and guess what? She lifted it. Your mind really is your best friend and worst enemy  - your choice as to which one appears.

Then there’s me with all of my negative internal talk. Scott took some pictures on Sunday of me doing some handstands –

 

All I could think about was how bulky my midsection looks –it was the first thing I thought of. I didn’t consider that there I am doing a handstand or a handstand on freakin’ kettlebells and how awesome that is, just that i looked fat. What the heck is wrong with me? Seriously. I am disappointed in myself for thinking that — but i’m being honest. Sigh…

CrossFit Workout with a Win

0

A foggy morning to workout — I do feel much better physically. I think Oly lifting just is not one of my favorite things. Is there anyone out there that does not find strength work painful?

Warmup
25 Double Unders
2x–
walking lunges
Parallelette L-Sit 10 sec holds
bear crawls
5 Parallelette push ups

Skill
Thrusters

WOD

As many rounds as possible in 12 mins of:
5 Thrusters
7 Hang Power Cleans
10 Deadlifts

All 95/65#
7 rounds total for me. I had too many pauses and was not able to get a lot of power from the Thrusters. Seemed to be doing squat presses instead of having it one smooth movement — using the momentum.

Oh — a win for the day: After the WOD, my pal Wes and I decided to try a handstand without the wall for balance and guess what?? I did 2 free standing handstands!! WHOOO HOOO. Now I have to practice so I dont fall on my butt!  Watch out World!!

Handstands are my friend

0

This image made me laugh so hard! Hope you enjoy it as much as I did. Anything with kitties makes me laugh. And I needed that this AM. While my throat feels better, it has moved up to my head, so I am all congested.  Oh the joys!

Because of the congestion, the workout was a bit tougher. It’s supposed to be around 100′ today, so my cold combined with the already hot weather made for a tougher than usual workout for me. Box jumps and wall ball squats seem to be the toughest for me in terms of breathing – but I keep in mind, Practice Makes Better. And it’s worth it.  Because I feel great, energized and accomplished and it’s not even 8A.

And I had another success this morning too– My friend, Emil convinced me to try a handstand without the wall and sure enough I did one, and held it more than 5secs – with-no-wall!!!! How awesome is that? It really is about practice and technique. You have to remember to lock out your arms, keep your legs together and rigid, keep your core engaged, but once you get all that together — you really do hold yourself up. What do you know– I may be a Dominique Dawes in the making after all!!

Warmup
lap around building
2x-
10 pass thrus
10 sit ups
10 push ups
10 squats

Skill
Double Unders

WOD
20m AMRAP
20 DUs
10 Box Jumps
5 Knees to Elbows (KTE)
total rounds=7+

There are new standards for box jumps posted at CrossFit Impavidus: Athletes must jump from the ground onto the box with two feet. They must reach full extension ON THE BOX. Reaching full extension only in the air is not permitted. In other words, the athlete’s knees and hips must be fully extended while both feet are on the box (the entire foot on the box is recommended but not required). Both jumping and stepping down are permitted.

Handstand Push Ups are Like being a kid again..

0

The end of the school year is stressful. Not only do you have to do remember all the school related stuff, for me – I have the added pressure of finding and scheduling camps and payments for camps. It also is a super busy time at work — we are an education company so the time before Back to School is our busy season so smack dab in the summer.  Breathe…

Warmup
1 lap run
–2x–
10 Pass Thrus
10 OHS
10 Good Mornings
10 Push ups
10 sit ups

Skill
HSPU

WOD
12m AMRAP
2 HSPU
2 5sec LSits on Rings (parralettes can be used to modify)
total=17 RX’d

I love HSPUs. I think the whole idea of me doing any sort of gymnastics gets me excited and I feel like a kid again — so it could be the hardest workout but if it has something that takes me back to being a kid — it’s all good.  I have said this before but where else can you get up this early and be a kid on a playground again? A bunch of busy grown ups going back to the basics of fitness. No fancy equipment, lots of hard work, sweat, some tears and puke, lots of laughs and friendship. It seriously is like being on the school playground — think about how fun that was. Don’t you want to get back to that?  I am telling you, that’s what it feels like. One of the athletes today, Maria, is getting back into shape and you should have seen her go after the handstands today. She was determined, just like when she was younger to get up into one. That’s what it’s all about — feeling like you can do it, you an go after it, and with some work and sweat, you can have it.  No one is judging you — we are all after the same thing, improving ourselves so who would judge you?  There are some super fit people and some that are just getting started –all working together. For those that keep telling me how scared they are to try it — face your fear and try something that gets you back to the basics. You will be amazed at how exhilarating that feels.

Handstand Fun at CrossFit

0

You know you are addicted to CrossFit when you are stuck in traffic on the way home from work in the evening and you get excited about heading to the following day’s WOD. I just really love the challenge it brings to me everyday. Most of us go through our lives doing the same routine. I can be sure that every morning when I show up to CrossFit, I am guaranteed to be challenged mentally and physically. Chances are the more I do it, I will see progress and have breakthroughs! How can anyone not want to have that experience regularly?

Warmupx2
10 Cobras
10 Pass Thrus
10 OHS
10 Mountain Climbers
10 Ring Dips

Skill
Handstand Progressions

Have you ever tried to do 10 solid minutes of Handstand push ups? Yeah, me neither until today’s WOD. Wow that was tough!

WOD
AMRAP
10m Handstand Push Ups
5m Air Squats
2m Pull Ups
1m Push Ups
Total: 230

Power Cleans are Tough!

0

Hard to believe that spring is here in all of its glory. I have been meeting so many  new people this month and in the course of discussion, it ends up talking about health and fitness. I have shared my story with them and in doing so, I hope I don’t come across as preachy. My only hope is to inspire others to take a look at where they are in their life and begin to realize how important their health is and go one step further –how important they are. They are doing no one in their family a service by putting themselves last on the priority list.  I firmly believe that you set the examples for your kids by your own actions. Teaching them that just because you are a parent, it doesn’t mean you lose your identity. Healthy living can and should be a huge part of your life — Lead by Example!

I heard this quote this morning and wanted to share: I know you can, even though you think you can’t.

warmup
20 box jumps
10 Pass Thrus
10 OHS
10 pull ups
10 ring dips
10 cobras

skill
handstand transitions
power cleans

WOD
12m AMRAP
8 75lb Power Cleans
8 14lb Wall Balls
8 KTE
rounds: 5+

I am frustrated with doing power cleans. For some reason, I can’t seem to get the transition to get under the bar. I want to and often do, muscle it up. Coach Jerry and I worked after the WOD on some moves that can help me figure out the transition. It’s not the weight –its the transition from doing the deadlift/shrug to getting under the bar. In my mind, I want to move the bar up and what I should be doing is getting under the bar with my body. The bar shouldn’t really move but tell that to my technique! Frustrating!!!!

But on a non-frustrating note, my handstands are getting better. We did partner spot Handstands and I can tell I am getting better with engaging my core.

 

I saw this funny video this morning of a Czech president pocketing a pen, seemingly forgetting he’s on camera. Made me laugh, so I wanted to share:

Sometimes you scream like a girl…

0

So don’t kill me but I headed to CrossFit last night. I love Nate, one of the trainers –he’s a great coach and it’s rare that I get to workout with him since he doesn’t do the morning classes, so any chance I get to sneak out and go to his evening class — I do. Which now that I know what this morning’s workout was, maybe wasn’t the best idea — lots of wall ball work!

Warmupx2
Sampson stretch
10 OHS
20 DU/40 SU
10 Good Mornings
10 Pull Ups (2 min dead hang p/ups)
10 Hollow Rocks

Skill
Handstand push up progressions

WOD
5 RFT
15 KB Swings 35lb
Wall Balls 14lb/10lb
9 Ring Dips (blue band)
Time: 10:11 (I think I did 6 rounds actually)

CrossFit Impavidus is catching on and we have more members than ever! Last night, we had 16 people come for the 730p class. It was packed! While we practiced our Handstand progressions, we broke up into 2 groups. You really get to know people when you have to do a tripod headstand while they all look on. There are sometimes, some positions no one needs to see you in! And — if you happen to have balance issues and you fall and scream like a girl, yeah there is no covering it up and you will be reminded of it from all of your CFI pals. I have news for them, I am a girl and sometimes, I scream like one!

Wednesday Workout

0

When I got to Crossfit Impavidus, I thought i was the only one for the workout. Thankfully Angela showed up so I didn’t have to face the WOD alone! It’s hard to have the coach just focused on you — trust me, it’s happened before and I don’t like it!

Warmup
20 jumping jacks
broad jumps
toe touches
heel to butt
bear crawl
shuffles

Skill
Handstand Progressions

WOD
14m AMRAP
10 box jumps
10 push ups
Every 2m -20 walking lunges
Rounds 8+
—–
3m rest
1m teeter totters
1m supermans
1m teeter totters

Go to Top