WOD - Wednesday, 11.11.2015

Congrats to Jack and Joanie on the birth of Sage Baye -- 7lbs 3.5 oz, 19 1/2 inches

Congrats to Jack and Joanie on the birth of Sage Baye -- 7lbs 3.5 oz, 19 1/2 inches

Announcements!

Barbells for Boobs 2015-  I wanted to let you all know that as a gym including those who set up a profile and linked it to the gym's page, to those who donated in the gym or at the event and with the sales of T-shirts/ Tanks we were able to raise $3806.00.  Thank you everyone who participated and I look forward to next year!!
 

Summer Challenge 2015-  I know this information is coming out late but I wanted to let you all know that Team Gymnasty was the winner of the team challenge this year.  Each member has been gifted products from the gym, a headband or wrist wraps along with a choice of Kill Cliff or Progenex Products.  If you were on the gymnasty team and have not yet received your prize please contact Anita. 

With the registration donation from everyone who participated we were able to raise $460.00.  This has been donated to the City of Long Beach for more exercise equipment to be placed along the Boardwalk.

Thank you everyone who participated!!!!

CROSSFIT
WARMUP

15 Overhead Wall Slides
20 Band Pull Aparts
10 Arm Circles Forward
10 Arm Circles Backward
5 Shoulder Rotations each side

Demo and begin with Level I

Gymnastics Skill: Handstand Push Ups and Handstands/Walks
(25 minutes)

Level I: Less than 1 minute handstand hold with wall support

-30 second Wall Supported Handstand Hold (facing away)
-5 Initial Handstand Kick Offs
-30 second Wall Supported Headstead Hold
-30 second Half Chinese Plank
-10 Band Supported Planche Balances

*If you are advancing to Level III or IV, choose only 3 of the movements in Level I before moving to Level II.

Level II: 1 minute or more handstand hold with wall support

-5 Wall Supported Tripod to Headstand
-5 Tripod to Push Ups
-5 Wall Supported Handstand to Tripod Negatives (singles)
-10 Handstand Kick Off to Wall Support
-20 second Freestanding Headstand Hold

Level III: 5 or more unbroken Handstand Push Ups

-10 Wall Supported or 5 Freestanding Tripod Leg Raises
-5 Freestanding Tripod to Handstand/Attempts (singles)
-10-15 second Frogstand Hold
-3x10 second Wall Facing Handstand Hold to Side Dismount


Level IV: 10 or more unbroken Handstand Push Ups

-5 Wall Walks/Climbs
-30 second Wall Facing Supported Handstand Hold
-1 set of Max Wall Facing Wall Taps
-3 Wall Facing Figure 8s
-5 Plate Walks
-Freestanding Handstand Hold and/or HS Walk AttemptVeteran's Day Hero WOD

"JT"

21-15-9 reps, for time
Handstand push-ups
Ring dips
Push-ups

In honor of Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA, who was killed in Afghanistan June 2005

Your shoulders are going to fail before you think. Be smart and scale as necessary.

Scale options:

15-12-9/12-9-6/9-7-5 HSPU and RX other movements

Scale entire work out to above rep schemes.

HSPU up to 2 abmats
HSPU piked on box
Sub KB Push Press for HSPU

Banded ring dips/push ups as necessary.

Performance Care:
30 SLOW PVC pass throughs

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