Thursday, June 20, 2013

Molly_hspu

Workout of the Day

“OPT”
21-15-9 reps for time of:
Overhead Squats (95/65lb.)
Handstand Push-ups
*12min cap

Notes–Holy shoulders! This workout was a burner. Even though handstand push-ups are a major weakness of mine (still), I always like workouts that have them. This is typically not the case for me (I mean, who wants to do things they suck at?), but with handstand push-ups… I don’t know, there’s just something kind of fun about being upside down :) Today was especially challenging for me with the strict rules on hand placement. I knew I would struggle and tried my best to pace myself from the beginning, but my shoulders failed me anyway. I guess I could have gotten frustrated, as I missed several reps and barely finished in the time cap, but instead, it fired me up. I want to be better at the movement and I want my reps to be clean and efficient.

For those of you who scaled handstand push-ups today and perhaps thought to yourself, “I will always be on this box”, just know that most of us started there, and that you can pretty much do anything in the gym that you really set your mind to do and start working at. I didn’t even kick up into a handstand on the wall until a year and a half into CrossFit, out of fear, and then it was probably another year before I ever got a rep against the wall with one ab mat. Again, I’m a bit of a slow learner. If you ever find yourself frustrated with movements, let me remind you that you aren’t the only one, and that it’s just part of the process. If you let something get the best of you or you always avoid practicing it or doing it correctly in a workout, then you will most likely never get much better at it. Keep working your weaknesses (we all have them), and keep track of even the smallest successes and I promise you will get better.

Link Love
ReadHead Up, Eyes Forward, by Lisbeth Darsh. “The difference is often what you do in your head, not what you do on the platform.”
WatchShawn Stefani’s Hole in One at 2013 US Open. Pretty awesome.
Eat51 Paleo Friendly Snacks Anyone Can Love. This is a pretty good list… lots of options I hadn’t thought about.

Competitive Program
For time:
150 Double Under
100 sec Hand Stand hold
100 sec Reverse Grip Hang
100 ft Walking lunge
50 True Push-ups
50 L-pull-ups
50 Box Jumps (24/20″)
25 Full GHD’s
25 GH Sit-ups

In 5-10min:
Between classes:
5 Rope climb, 15 ft

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