Crossfit 9-18-10 Handstand Seminar

Workout:

Warmup:

• Typical Crossfit Warmup - No Run, but with these additions:
  

• Grid warmup (hands on ground, feet on ground, facing up - swap opposite hands and feet, was good for coordination)
• Wrist warmup (vanderlei silva wrist roll, both directions)
• Wrist warmup (on knees with hands on ground, putting more pressure on wrists and moving side to side, then plank up and repeat)
• Shoulder circles (palms up, palms down, palms vertical - small and large circles)

Handstand Workout:

• front flips on mats, to demonstrate how to roll out of a failed handstand
• balancing both hands - place elbows in pockets at inside of knee - if you fall forward, let your head hit and teeter back
  
• wall walks (first time for me)
  
• Triangle handstands - hands on ground, head in front of hand 6-12 inches, stand feet up
• wall kick ups (worked on form, take sprinter stance, kick up one leg at a time - be graceful)
• rubber band handstands (strap in and place hands on floor, kick up and wrap leg around band - get vertical)
• wall kick ups (this time get used to removing one foot from wall, then both feet from wall)

Parallettes Workout:

• Tuck, knees together, tucked into chest, rocking in a controlled motion back and forth (seemed good for core)
• High tuck (rock farther upwards)
• L-Sit (very difficult)
• In and Outs (kick feet in front and behind in a controlled motion
• Straight Planks - I've always wanted to do this. I did them well. It's easier to do them with parallettes than the floor because of the wrists.
  
• Split leg planks

Overall I thought it was a good seminar, very basic common sense stuff that's sometimes better explained by someone who knows what they are talking about.

It did not help that I ran 5 miles right before this workout.