Getting inverted

SAT 17/07/10

WOD: AMRAP 3 x HSPU

6 x K2E

9 x pushup

12 x squat

Today i completed a workout from Crossfit FX, an affiliate in Kograh, Sydney owned by Steve "The commando" Willis, better known for his work on the channel 10 program "The biggest loser". To better explain some of the terminology HSPU = Handstand push up and K2E = Knees to elbows. Today i completed 9 rounds of this workout.

The Handstand pushup is an exercise that most beginners will have to scale or practice before they can use it in a workout, It involves performing a handstand against a wall and then proceeding to touch the ground with your head then pressing back up to the start position to complete 1 rep. There are many ways to practice this and it starts by building up functional strength in the shoulders, abs and lower back. Start by performing shoulder presses with progressively heavier weight, use dumbells as well to target all the shoulder complex wholly. Also perform supplementary moves like situps, crunches, the plank and the bridge to build up abdominal and core strength, lastly try to become efficient at hyper-extensions and "good mornings" to balance out the lower back strength. Once all these areas are strong enough the skill set has to be expanded, and that is only possible by trying to perform the move, start using others to assist, don't be afraid to get inverted, it has a full range of fitness benefits.

The K2E is simply performed by hanging from a bar and pulling your lower body up so the knees (both) contact the elbows (both). This can be scaled by only bringing the knees to the chest, performing it seated rather than hanging, or laying down rather than seated.

Always remember it is not the strengths that limit progression but the weaknesses and almost every move that crossfit advocates can be scaled or broken down to allow any athlete to compete.

"Performance is directly correlated with intensity. Intensity is directly correlated with discomfort" - Coach Glassman