Have you ever looked at a WOD, seen handstand push ups, and wondered how in the hell you are ever going to learn to do these since as soon as you bend your elbows, you drop to the floor like a rock? Below, Jane shows how you can use your legs and a set of parallel bars for assistance. But remember, handstands and handstand push-ups don't come easily - it can take years of practice to really get them down.



Today's Workout

Row 2,000m for time

- rest for 10 minutes

Row 1,000m for time

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Andy, the Jarheads out here at the Frankfurt Consulate had a good week with your workouts. To add flexibility to our planning we are doing your work outs 1 week behind.
We had about 5-10 participants at all the WODs, mostly jarheads, but a few spouses, and some other government employees who carry guns and are of like mind.
The WOD from Monday the 5th was my favorite, our times spanned from 18-24 min.
Tues we did the HSPU and L-shape pulls, this took us all to failure, we finally finished between 22-30 min.
Wed we did Elizabeth, this was tough because we had a number of people who had very little experience with Olympic lifting. A lot of time was spent trying to get the movements down, but they all improved.
Thru I thought was great too, at the consulate we did not have a barbell available so we used a kettlebell instead, doing 8 on each side, seemed like a good substitute. Finished at 19-22 min very smoke checked.
We just finished Fri the 9ths WOD, we have a lot of room for improvement on our double unders.

Thanks again for the WODs, we are having a good time with them.

One question, how often do you do two a days. A lot of us will run in the morning and then X-Fit in the afternoon or vice versa, what are your thought on this?

Hey Steve,

Thanks for the check-in on the blog - I'm psyched that you guys are participating from afar!

I know that many of the movements we do take time to learn, which can sometimes be frustrating and can definitely impact your workout... but my best advice is to stick with it - it will get better, and before you know it, you'll be going with the best of them.

Regarding two-a-days... It just depends. I don't have a problem with going for a run in the am and CrossFitting in the pm. Is it necessary? Maybe, maybe not. Personally, I rarely have time for 2 workouts in a day... but if my goal were to run a marathon or a competitive time in a 10k, it may be something I'd do.

Hope that helps....

Andy

Andy,

thanks for the feedback, you know Marines, we run a lot. From the PFT, to unit runs, we probably emphasize it more than we should, but I don't see that changing any time soon.

Out here we are on the road about half of every month so we try to jam in as much PT as possible when we are around, so two a days happen often for us single types. Some times I think we are close to over training though.

I’m on the road next week, in two weeks I'll give you another update. I think we will have some more X-fitters then, every WOD we get more out there.

Almost forgot, do you guys post your times? Sometimes I wonder where are performance is on the bell curve.

Thanks again.

Steve