4/24/12 Handstand Walk for Distance & A Hui Hou Rachel!

-Written by KC

Handstand Walk

Keeping the legs tightly together would add more stability in this Handstand, although Kip was able to make it all the way across the gym floor! In order to maximize control in the Handstand Walk, a hollow core position is essential, as well as keeping the legs tight together, toes pointed, and the ability to shift body weight from one arm to the next efficiently.

Everyones Handstand Walks for distance are getting better, and everyone is gaining the ability to walk farther and farther almost out the door! See results at the bottom of this post. We did this 2 days in a row to get everyones distances so you can check the next day to. 

New CrossFit AllStar gym record today

was made by KC with a distance of 37 feet, narrowly beating husband Josh at 36 feet. 

If the Handstand Walk is not available, you can try a Lateral Handstand Walk at the Wall, see video below.

 Some archived video of our Handstand Walks... 

How Great Are These People?

VERY! We had Keawe, Kip, and Brad show up to the 11am workout today and I couldn't help myself, I ended up calling Josh to tell him his greatest competition was in the gym ready to train and told him to come on his lunch break. Well he actually showed up! What a class, it's really great to see our top guys going at it together, and so good for them to have each other to wod with. One big happy family!

Goodbye Rachel!

We said goodbye to Rachel (Bottom far left in picture at right) today as this was her last workout before she heads back to the mainland. She tells me she's going to keep training...here's what she has to say in her own words:

Hi, KC--

I meant to write you after the class last week.  Somehow, even though you have to modify the exercises like crazy for me , I end up leaving with a feeling of success everytime.  Thank you.  It really speaks to your gifts as a trainer.  I bought a Groupon for a boot camp in CA before I came here.  I actually think I'll be ready to do that when I go back.

Above: Robyn and Josh lead the run. Below: Early Finishers earn Extra Credit with Medicine Ball Sit Up Partners. Monica looking strong on the walking lunges.

Workout of the Day

Warm Up:

50 Double Unders

5 Ball Up/ Tuck/ Invert on the Gymnastic Rings for QUALITY!!!

Skill:

Handstand Walk for Distance

OR Lateral Handstand Walk at the Wall

OR Practice Handstands or Walk Up the Wall

Strength:

15 min. to find your 1 Rep Max Clean

WOD/Conditioning:

Run 800m.

40 Walking Lunges (20 each leg)

20 Sit Ups

Run 400m.

30 Walking Lunges

15 Sit Ups

Run 200 m.

20 Walking Lunges

10 Sit Ups

High attendance today! We actually spilled over on the white board!