First day of the week and I took some time off for work, so what else do I start my day with but working out at CrossFit Continuum? It’s the most obvious choice!
Made it to the 8:30 class with Lara & Logan for Coach Drea, who was feeling a bit under the weather today. We started with a 400m jog and then did a couple of rounds of:
- 10 air squats
- 10 PVC passthrus
- 30 second handstand hold
- 30 seconds each side with a banded lunge
- 30 seconds each side with some banded shoulder work
I will admit that I started out a bit rough, but got better as we warmed up.
From there we talked a bit about modifications for the workout. None of us had handstand walks, so we were all doing some variation. And I think we all ended up doing the same variation – starting a bit further away from the wall and then walking our hands closer to the wall from that position. It was going to be a challenge. But we talked about that and did some bear crawl work before getting ready to start the workout itself.
- 15 minute AMRAP
- 3 attempts on the wall for handstand walks
- 50 foot bear crawl
- 100 foot walking lunge
I think it was the very first round where I hit the only issue I had with the workout. We were supposed to start out further away from the wall than usual, but on my second attempt, I moved WAY out and landed at a steep angle with my feet flat on the wall. And then I couldn’t figure out how to get out of the position. I didn’t have the leverage I needed to move closer to the wall on my hands and I tried to kick off of the wall and I was too far over. It was entertaining. I ended up bailing to my right shoulder (comparing it to one of Bill’s “bear rolls” from a few weeks ago). I didn’t hurt anything, but it was a weird situation.
By the end of the 15 minutes, I managed to get through 4 full rounds, plus 3 attempts and about 20 feet of a bear crawl. So I called it 4+4.
Here’s my fun observation. That weird rocking bear crawl where it’s left/left right/right instead of left/right left/right really does establish a bit of a feel for the side to side rocking motion we need to get familiar with for handstand walking. Considering how much I hated that particular movement when we started it, I was surprised to find that it actually HELPED. Damn coaches know what they’re talking about!! 🙂
Anyway, I finished with a bit of foam rolling and then headed out. Lara kicked butt today and was beating both Logan and myself pretty soundly. I knew when she lapped me I was in serious trouble. 🙂 (Just kidding)
Great work folks! Feel better Drea!