Weekly Highlights!

Can you believe that actually just getting into a handstand against the wall was William’s biggest obstacle a couple weeks ago? Consistent practice on the proper progressions ensure success at the next level. Example:

1. Headstand Hold for 30 seconds

2. Handstand Hold against the Wall for 1 minute.

3. Box Handstand Pushups on Knees x 10.

4. Box Handstand Pushups on Toes x 10.

5. Alternate between Handstand Pushups against the Wall with partial range of motion for the workouts & assisted band handstand pushups.

From there practice your band parallette handstand pushups, freestanding handstand pushups & finally ring handstand pushups.

Failure to master the fundamentals will lead to injury, frustration and lack of virtuosity. Virtuosity is defined in
gymnastics as “performing the common uncommonly well.”

Approach your fears and weaknesses as opportunities for growth.

Part of the Russian Gymnastics Warmup. Read the full article on The CrossFit Journal here. On a side note – Sue B. hit a huge personal record on today’s benchmark workout!

A little under two months ago Shawn struggled with the Overhead Squat with a wooden dowel becuase of shoulder inflexibility. The best way to progress in this exercise is to work on your Air Squat form & your shoulder flexibility with pass-throughs and pipe rolls. Once you’ve got the form…it gets a lot easier to move up in weight safely.

This guy is STILL on a roll – he happily informed us he’s UP 23 lbs and DOWN 2 pant sizes in 2 months eating Paleo. Also give him a HUGE CONGRATULATIONS NEXT TIME YOU SEE HIM BECAUSE HE’S GETTING MARRIED!