June is here, and we’re starting a new monthly goals board. These are goals for this month. They should be challenging, measurable, observable, and achievable by June 30th. Step up to the board, state your goal clearly and positively, and get to work. When you’re victorious get that on the board too. Shorter term goals like these allow us to focus our training to take steps towards larger goals, improving weaknesses, and making strengths even stronger. Get it on the board, share your successes, and plan on making this a monthly occurrence.
Thursday’s workout is the first individual event of the 2011 CrossFit Regional competitions, and a chance for many of you to work on a goal/goat, handstand push-ups. Running and rowing are pretty straight forward, just keep moving and cover the distance, but there are a lot of ways we can scale handstand push-ups. Band contraptions, reducing the range of motion, wall climbs, and dumbbell presses to name a few.
There are a couple things at play in a handstand push-up. First, you need the strength to execute the movement. To develop this, I like scaling to dumbbell strict presses. Choose a weight a bit under your 5 rep max press, and stick with it to the end. The other element is stabilizing yourself, and being comfortable upside down. If you’ve got the strength, I’m OK with handstand push-ups to an abmat or two. You’re upside down, and you’re moving yourself, albeit through a reduced range of motion, but with practice you will graduate to full RX handstand push-ups. Just as with the dumbbells, choose your scaling, and see it all the way through.
June 2, 2011
1,000m Run (2 laps around block)
30 Handstand Push-ups
3rd Annual Navy SEAL Memorial Challenge – AKA “Murph Day 2011“
In honor of Medal of Honor recipient Lieutenant Michael Murphy and all fallen veterans, CrossFit Fenway joins Windy City CrossFit, SEALFit and other gyms nationwide to host “Murph Day 2011″ at 9 AM on Saturday, June 4th. Proceeds will go to the Navy SEAL Foundation. Any size donation is required to participate, and this event will be open to donations from supporters and spectators as well. All donations are tax-deductible, please donate online, direct your donation toward the “Navy SEAL Memorial Challenge” and specify CrossFit Fenway in the comment section. E-mail Eric if you’d like to participate in the workout and be sure to bring your receipt as it will serve as your ticket to compete. This is a fantastic event for a great cause, so please do everything you can to get friends, family, and the greater community involved!
Support the Team!
Regionals are right around the corner, and the CrossFit Fenway team is training hard, readying themselves to represent our box against the best athletes the Northeast has to offer. Be there to support our athletes Friday, June 17th, Saturday, June 18th, and Sunday, June 19th at Reebok World Headquarters in Canton, MA.