Monday, January 25, 2010

"I have been training Capoeira (an Afro-Brazilian martial art) at CapoeiraDC for six years.  Capoeira is a high-intensity, unique martial art that incorporates fight, dance, acrobatics, and music. CrossFit is a natural complement to Capoeira training.  I am currently enrolled in the CrossFit Foundations program and hope to enhance my strength, power, speed, endurance, and balance through Crossfit.  Similar to Capoeira, CrossFit thrives on a strong community base; I love the healthy competition, challenging coaches, and camaraderie." -Jen

WOD for Monday:

Handstand Push-ups

5-5-5-5-5

3X500 meter row (Rest 2 minutes in between sets)

Some thoughts on approaching handstand push-ups:

Warm-up with 5-10 kick-ups on wall (hold for 10 seconds each)

Beginner:

• If you are unable to control your descent to the floor, then elevate feet on plyo box and walk arms out (jack knife push-up position-hips high).  You can always put an ab mat and towels above to decrease the range of motion. 

Novice:

• If you are able to comfortably kick up and control your descent, but unable to press up work on maintaining tension in your arms and kick out at the bottom.  Focus on control and getting forehead as close to ground.

Advanced:

• Increase your range of motion if you are unable to comfortably perform more than 5 HSPU.  Use bumpers plates on each side.