Great job on "Jackie Chan!" A new BENCHMARK perhaps? And to those who did or redid 15.1 and 15.1A, well done!
Congratulations to Andrea (142) and Lincoln (205) for banging out the most chest-to-bar pull-ups in February! Those two are getting pretty good at them, so it’s clear the challenge helped!
I hope to see more people involved in March’s Challenge!
March Challenge – HANDSTAND HOLDS
For the month of March, let’s see who can accumulate the most time in a handstand hold! Being able to kick up into a handstand is a vital skill to have in your CrossFit arsenal and it’ll make you a better athlete. Use a wall, but of course feel free to do 'em free-standing!
The benefits of handstands are endless! Handstand holds develop keen body awareness. Your ‘kinetic chain’ or head-to-toe connectedness is reinforced every time you’re inverted. To execute a handstand, your body’s communication must be in perfect harmony to keep you balanced and in control. Handstands make your upper body super strong, particularly in the shoulders, arms and upper back. They also help develop healthy shoulders by increasing shoulder stability. Handstands develop core strength as staying upside down forces you to stabilize your midline and there is nothing more important in CrossFit than midline stabilization!
And handstands have even been known to boost your mood! You’re upside down which increases blood flow to your brain and that can have an energizing and calming effect, so they’re probably great when you’re feeling stressed.
For this challenge use the clock or your cell phone to record your time in a handstand hold whenever you’re at CFI. If you aren’t kicking up with your back to the wall, start practicing that skill first and get it as soon as possible! These handstand holds can be a part of your warm-up, a part of the WOD or as part of your own little CA$HOUT. Just remember to keep track of your time spent in a handstand hold and jot down your time on the designated whiteboard at the gym.
Make sure your handstands are of HIGH QUALITY! Keep the arms locked out in full extension and keep your midline tight. Try to get your ears through your biceps so that you’ve got a nice clean straight line and point your toes. Dig your fingers into the floor so that you can start to develop grip and finger strength that’s required for free-standing handstands, which should be your ultimate goal! They look pretty damn cool and are sure to impress the hell out of your friends!
For max distance:
On a 10 minute running clock, run as many 50m laps of the gym as possible.
This workout begins with 5 burpees and EMOM you must complete 5 burpees.
clean: find your 1RM
EMOM for 10 minutes: 3 power cleans (AHAP)
Go as heavy as possible, around 75% of your 1RM above. These aren't touch and go.
deadlift instead of cleans