Crossfit Armoury - May 24, 2018: Gymnastics

Warm Up:
Regular wrist stretches
5 shoulder rotations, both arms, forwards and backwards
10 forward pass throughs
10 backwards pass throughs

5 rounds for quality:
Strict pull ups, 2 seconds down if able [2-5 reps]
Rest 10s
Headstand hold [30s]
Rest 10s
Handstand hold, chest to wall [30s]
Rest 1 min

EMOM x 16
1: wall walks [3 - 5 reps]
2: toes 2 bar [5 - 15 reps]
3: strict handstand push-ups [2 - 3 reps] @ hardest scaling possible, add deficit if able
4: L hold on parrallettes [10s every 30s]

Gymnastic Coach:  n/a    Self paced

Thoughts:
Coach Kyle S. is away and in Del Mar, California to watch and cheer on our Crossfit Armoury Regional athletes, representing Canada West.   He posted the above gymnastic class notes and for those who wanted to practice, to follow it as if we were doing the class.

For a few of us, who were coming from the crossfit class.  We were a bit late in attendance (by design).   For the most of us; our shoulders were tired.   I came over to see a bunch of people have been setup for at least an hour prior to work on their movements.   Most people were working on their handstand against the wall, some were doing the handstand push-up against either a few abmats stacked on top of each other or use of plates as well.   

I opted to watch from a far and trying to determine if I should make an attempt at Handstand against the wall.  For the past few weeks, coach had us try to do handstand against the wall, chest facing the wall.

For me, it's been over 3 years since I've done handstands against the wall.   Kicking myself up against the wall took a few tries, and once I got around to remember what it felt like; the fear went away.

A few more practices, had me kicking up like I've been doing this for a much longer time than I actually were doing it.  I was working with Alyssa who was working on her handstand push-ups.  She actually gave me a push in the right direction.   Matt C, who was there working on his barbell strength was watching and gave me a few pointers.  He suggested that I look down toward the floor once I get myself in to a handstand as it will help one stacking themselves and a allow the back into a better angle.  It worked really well, and then I was practicing that movement for a while until it became more efficient.

Sadly, for a few of us late comers; we opted to not do the programming as described above.

We were working and practicing other gymnastics movements.  For me, it was mostly on the handstand hold against the wall.   Some beat swings and how I'm gripping the bar.  Little things like that was what I was working on.

I guess now I know what else I need to practice on.  If I managed to get to do a handstand push-up; I'll video tape my attempt and future success; post it on my Instagram account.

Until then, hope everyone have a good one!