Thursday 01.25.2017

| CFG HANDSTAND WEEK | ————————— ▪️Today we are using some drills to open our shoulder angle – Stretching is SO important to achieve a stacked handstand. ▪️You can’t expect to master handstands with tight shoulders ? ————————— DRILLS FROM EASY TO MOST DIFFICULT ?Drill 1: A great place to start for everyone. This is a static to dynamic stretch. It can be done against a wall or box too. ▪️For set up make sure arms are shoulder width & watch video for execution of drill: ?TRY: 5sets x 20 second hold back into a tall stand between each hold ———————————————————————— ?Drill 2: This can be done in scaled with legs bent, or more advanced w. straight legs. This adds an arch to the back, which also works flexibility. We will work on stacking spine during handstands too – but this is to stretch. ▪️Hands shoulder width apart & med ball on upper back ?TRY: 3sets x 45 seconds – rest 30 sec. between sets ———————————————————————— ?Drill 3: This is an over extension handstand and puts tremendous pressure on the elbow – the farther you are from the wall…so start CLOSE TO WALL. ▪️The goal is to have body completely flat on wall (stacked) with an over-stretch in the shoulder angle. ▪️The video shows how to start off small. Make sure you begin SCALED/SMALL… ?TRY: 5-8 handstands w. a 5-10sec hold ———————————————————————— demo’d by #cfgcoach @pamelagnon @risingcrossfit ————————— #cfg #cfgymnastics #cfgseminars #crossfitgymnastics #gymnasty #crossfit #cfgfamily #crossfittraining @crossfittraining @crossfit video @risingcrossfit #CFGhandstandWeek!

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| HANDSTAND WEEK| —————————— ?kick-up Drill ▪️Are you or your athlete AFRAID to kick up to a handstand? OR slam into the wall ?& cant control your kick up?! ——————————- Don’t have a spotter…and not sure how to safely learn to kick up slow and controlled? Let’s ELEVATE the kick up to learn… —————————– ?Make sure you can support yourself inverted ▪️start with hips high and hands stacked under shoulders. Fingers spread and turned about 5-10 degrees ▪️start with lead leg lifting to wall as you shift weight to shoulders and hands ▪️once lead leg is as far as it can go…lift the other leg to slowly meet ▪️return the same way & repeat a few times —————————– ?Check out @cfgymnastics bio link so you can learn with us for a weekend —————————— #cfg #cfgymnastics #crossfitgymnastics #crossfittraining #gymnasty #cfgcoach #mastersathlete #crossfitgames ?@risingcrossfit #handstands #cfghandstanddrilzzz Outfit ?‍♂️@reebok Demo’d by @pamelagnon

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| HANDSTAND WEEK| ——————————————– ?We will be posting drills, complexes, press to handstands s & more…make sure you tag a friend who may need this in their life 😉 ——————————————– ▪️TODAY’S DRILL |HNDSTD WALKING DRILL| —————————- ?A great Drill for those who CAN BALANCE in a handstand but have trouble controlling walking and turning on hands ✔️This will help you start to understand motion upside down in a more controlled setting bc toe is pivoting on wall —————————- Remember: 1. Maintain balance by opening shoulder angle & gripping floor 2. As you turn, make sure it’s controlled – don’t rush into the 1/4 turn 3. The closer you are to the wall the more “stacked” – i.e.: the harder the drill —————————- ?Not sure how to execute safely? No problem. We are here to help. JOIN A COURSE now…before #open2018 sneaks up. ( ————————————- Demo’d by cfg coach @pamelagnon #cfg #cfgymnastics #cfgseminars #crossfitgymnastics #gymnasty #crossfit #cfgfamily #crossfittraining @crossfittraining @crossfit #handstand

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