141201

Flexibility
3×8 PVC Raises, work on raising the PVC higher with each attempt throughout your set of 8, perform slow and controlled.

Handstand Work
2x 1:00 Chin to Toes HS Hold + 20 Shoulder Shrugs

Skills and Drills
2×8 Pull-Up Levers

141129

Flexibility
4×0:20 Thoracic Spine Barbell Stretch
photo-4 copy 2

Handstand Work
3×0:30 30 Degree Handstand Hold
photo 1-2

Skills and Drills
3×8 Floor Lever Progression DEMO
*The goal will be to gradually move our feet out over the next 4-8 weeks until we can master this movement with straight legs. If this progression is too easy for you, start walking your feet out.

141124

Flexibility
3×8 PVC Raises, work on raising the PVC higher with each attempt throughout your set of 8, perform slow and controlled.

Handstand Work
2x 1:00 Chin to Toes HS Hold + 20 Shoulder Shrugs

Skills and Drills
2×8 Pull-Up Levers

141122

Sorry for the delay, I just landed in Vancouver for a full day of camp tomorrow at Studeo55 Crossfit.

Flexibility
4×0:20 Thoracic Spine Barbell Stretch
photo-4 copy 2

Handstand Work
3×0:30 30 Degree Handstand Hold
photo 1-2

Skills and Drills
3×5 Floor Lever Progression DEMO
*The goal will be to gradually move our feet out over the next 4-8 weeks until we can master this movement with straight legs. If this progression is too easy for you, start walking your feet out.

141118

Flexibility
4×0:20
photo-5

Handstand Work
2:00 Static HS Hold with Stomach Against Wall.

Skills and Drills
3×5 Floor Lever Progression DEMO
We have done floor levers from the top down, now the goal is to start laying flat on your back and be able to pull yourself into a candlestick without piking at your hips. This is step 1.