2/12 Friday - Final Day to RSVP for Femme Fatale Week!

Coach Leslie handstand walks across the gym. 
​Coach Gassman, the dude who created CrossFit, is a proponent of hand balancing and handstand walking. These two (very) basic gymnastic skills are terrific for improving balance, coordination, core strength, shoulder flexibility, and proprioception. 
Coach Glassman wrote this about handstands and hand balancing:

"Standing on one’s hands also dramatically alters the normal kinetic chain required for standing on one’s feet. In the handstand, a much weaker base supports the body while simultaneously raising the body’s center of gravity a foot or more in a world turned upside down. Things don’t get more foreign.
When standing, the hip is the focus of control and leverage. When in the handstand, the focus shifts to the shoulder. This shift not only helps develop “shoulders strong as hips” but also presents a set of unique demands on the body’s core.
Many of the common motor recruitment patterns found in extending the trunk and hip while standing upright are reversed in pressing to a handstand. The enormous difficulty the beginning hand balancer encounters in bringing the hip over the shoulders and hands is due to the utter confusion of activating the extensors of the back from shoulder to hip. While upright the task of midline stabilization involves maneuvering the torso relative to the base of support—the hips and feet. While upside down the task of midline stabilization requires bringing the hips over the base of support—the shoulders and hands. The difference is profound and for most of you will be the primary obstacle to pressing to a handstand, not insufficient strength!"

We agree with Coach Glassman, developing skill and competency with handstands, hand balancing and handstand walking are critical exercises to developing your athletic potential and essential components to becoming CrossFit.
Today's Workout
Strength: Burgener Press Week 6
or
Skill: Work on handstands, hand balancing or handstand walking
Metabolic Conditioning: 
As many reps as possible in 6 Minutes of:
Sit-ups
Every minute of the minute perform
5 Wall Balls 20/14# 
11 foot target for men & 10 foot target for women.