I can tap my toes just fine, but tapping shoulders in a handstand position? That’s a challenge.
This morning I went in at 8:30 with Ev for a class with Coach Nicole, Caleb, Melissa, and Logan. The five of us had a fun time.
We started with the same warm-up we’ve been doing all week and added more hip and glute work, since everybody seems like their glutes are still fired up from earlier workouts. I definitely found a few spots with the lacrosse ball.
When that was done, we started tackling the day’s movements, starting with handstand walk progressions. Nicole was the only one among us who could demonstrate an actual handstand walk this morning, but she walked through quite a few progressions for handstand-style shoulder taps with some added movement:
- Pike position shoulder taps
- Pike position shoulder taps on weight plates
- Toes-on-box, hands pressed out on floor, shoulder taps
- Handstand on wall, shoulder taps
- A bit further away handstand, making tentative steps towards the wall on hands
Her suggestion for those of us doing the box or pike position was to stay centered and do two shoulder taps, pivot left around the box (round the world style) or on plates to a diagonal or perpendicular position, do two shoulder taps, then shift back to center, shift right, shift back to center. So Center, Left, Center, Right, Center, with two taps at each position.
I did attempt doing shoulder taps on the wall in a handstand, but I couldn’t convince myself to even lift a hand off the floor. It’s a funny thing. Someday maybe I’ll figure it out, but in the meantime, doing the shoulder taps around the box is a good compromise.
We then talked about broad jumps and walking lunges and what she wanted to see from us. And then we got started on the workout…
- 15 minute AMRAP
- 3 attempts max-distance handstand walk (or 50ft) (performance) or 5 round-the-worlds with shoulder taps (fitness)
- 30-ft. broad jump (performance) or 8 broad jumps (fitness)
- 50-ft. walking lunge (performance) or 12 walking lunges (fitness)
We were all over the place. Some folks started on the wall and moved to the box. There was a lot of good scaling.
- 10 shoulder taps (2 shoulder taps at each of five positions – center, left, center, right, center) — started with toes on the box but shifted to pike position and rocking forward on toes by about round 4
- 30 ft. broad jump
- 50 ft. walking lunges
My knees really started to bug me fully extended out on the box pivoting on my toes, which is why I shifted (after chatting with Nicole) to pike position. But in both positions, I really struggled with pushing my head through at the top and looking backwards. Sometimes I managed. Sometimes I didn’t.
The broad jump was hit and miss, but got a bit better as we went on. And the lunges. Ugh. Not my favorite. I did ok and pushed pretty hard to get through the last set of round 5 under the time cap. I managed and had 10 seconds to spare.
Knees were sore at the end, so I used a lacrosse ball to roll them out a little. Hopefully that helps. But since I cooled off, I have to say my shoulders are saying hello too. 🙂
So 5 rounds was right in line with what Nicole was looking for I think. Others may have managed to get through almost 6 or maybe even a bit more.
Great work 8:30 class! And thanks Nicole for the different options we went through.
We’ll see if I make it in tomorrow. 🙂