Posts Tagged ‘handstands’

This is from http://www.theboxmag.com/ They have lots of great info on their web sight! 🙂 Im just hoping maybe this will help me with my HandStand walks!!! 🙂 We’ll see!!!
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Teaching a group of adults to walk on their hands can sometimes result in a room full of flailing legs and back flops. As entertaining as it is to watch, simply kicking up and moving your hands as quickly as possible then toppling over is not the most efficient way to learn this technical skill. Balance, precision and body awareness play a large part in the success of gymnastics-focused movements in CrossFit. The development of strength and endurance are more obvious in their means of achievement. So what are the steps needed to achieve hand-walking greatness? As a former gymnast and collegiate diver, I’ll break this down as best I can. With practice, regardless of ability, hand-walking IS possible!

Start slow. Trying to throw your legs above your head without any regard for body control or gravity will leave you in a heap. Most likely a breathless heap, after you knock the wind out of yourself. Like any movement, hand-walking depends heavily on progressions. Start small with a tripod headstand. Rest your knees on your elbows and focus purely on balance. Once you’re comfortable in that position, slowly elevate your legs into a full headstand position. Maybe initially this needs to happen against a wall, then gradually you should have enough core stability to achieve it freestanding. Keep your legs tight together and keep your movements slow.

Forget your fears. Once a person feels confidence in an inverted position, it’s time to kick up against a wall. Often, there are fears of arms collapsing. To instill some self-assurance, place your feet up on a 24-inch box and walk your hands in until you’re nearly vertical. Keep your arms locked out…it’s that simple. Once you’re ready for the wall, it’s all a matter of kicking like you mean it. Place your hands about 6 inches from the wall, lock out your elbows and push off one leg, aggressively bringing your legs together at the top. This may take a few tries, so be patient and don’t be afraid of finding yourself in a handstand position. Continue to practice so your kick-up gently brings your heels to the wall…you don’t want to overdo it too much once that wall isn’t supporting you. To come down, lower one leg at a time — good practice for stepping out of a hand-walking position.

Steady then ready. Once they master a handstand, many athletes take it straight to hand-walking. But your body may still lack the balance and awareness necessary to maintain control. My suggestion; shoulder touches. Learn to keep your legs tight, squeeze your buns and tummy, and shift your hips over the hand holding your weight. Touch your right hand to right shoulder, and left hand to left shoulder. Again, be patient. It may take a little time to get into a rhythm of quickly shifting from side to side, but it will require the strength and awareness needed to proceed. You’re almost ready.

Don’t forget your foundation. Hand-walking isn’t achieved by hand and leg movements. The most important factor is core stability. Don’t forget that your core is the brain of the operation; it controls everything else. Without a tight core, your potentially arch-y back and sloppy legs will result in a tumble. So kick up (with a partner spotting you the first couple times if it’s more comfortable), keep your core tight and legs pretty close together, and use your hands to make quick and controlled movements across the floor. Like the shoulder-touches, you will need to shift your body weight ever so slightly to keep moving forward at a reasonable pace. Keep your view no further than just past your fingertips and spread those fingers out to gain some extra control. When you lose control, either step out of it, cartwheel out if you’re feeling crazy or simply tuck your chin and lower yourself into a somersault for a basic handstand forward roll.

Follow these simple steps, and you’ll become a hand-walking pro. And you’ll notice improvements in your handstand push-ups and general body awareness as well. Like virtually all CrossFit movements, gymnastics, too, requires core-to-extremity functions. So start slow, forget your fears and always remember your fundamentals! Now walk, my friends. On your hands.

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Okay here we go- This is how Sept went

September goals

1. First and most important is getting everything in order so I can start my second certification and a couple courses. I want to get my ACE Health Coach certification, take a Nutrition/Weight Management course and Sports Performance course. By October I want to be working on these!

Okay- One goal met- Check! Everything is in Order, I’ve recived my books and I’m working on getting my certifications!

2. I need to get a tan for our cruise October 5th! Its a 7 day eastern Caribbean cruise. Normally I’m always tan all summer long but this summer was a little bit different with our 8 month old son. My pool time is pretty limited and the beach really hasn’t happened this year.

This did not happen! LOL but I did get tan on the cruise! IMG_0508

3. To drink water, water and more water. At least 4 full East Cooper cups a day of water. My East Cooper cup is the one I got at the hospital when I had Bryden and it is 28oz. So that should be a pretty good amount of water.

2nd goal met! Check! 🙂 I think some days I far exceeded this amount! I feel so much better when I’m drinking enough water!

4. To do crossfit at least four days a week if not five days.

3rd goal met! My husband I have been doing it five days a week and right before vacation six days. Six days was a tad much and our bodies were very happy they got a nice break! 004

5. Move to the blue band for pull ups!

I’m not sure I think I might be there I haven’t attempted it sence we have been back. I’ll try the next time we do pull ups! I know when I used the green band yesterday it was really really easy. So hopefully that’s a good sign! 52e26a99b6f7040b9f0608613b6dd175

6. Work on my handstands! (I need to have them good for the cruise! I need pictures at all the different beaches don’t I?)

Improved them but still want to keep improving and move up to walking! Got lots of good handstand pics on the cruise! IMG_0263

7. Really get back into my meal planning. Last week went really good so now I just have to keep it up and not slack! We feel so much better when we cook at home and we try all different healthy meals. Eating healthy doesn’t have to be boring or taste horrible! And we save so much money when I meal plan. I plan a week of meals go to the store once and that’s it for the week. No random store trips. Saves a ton and I mean a ton of money! When does anyone ever go in the store for one thing and come out with only that one thing? I know we NEVER do!

Well this didn’t happen I was to concerned with the vacation to really concentrate on doing this. But now I’m in full meal planning/Coupons/Saving money mode! Need to save for our next Cruise! 452408b7976203560dc6c4a11144bcc9

Sense October is almost over I’m going to wait till November and do a list of November goals!!! Who wants to do this with me?!?! 😀 I think it’s a great way to work harder on sticking to them!