Preaching to the inverted

Wise words from Lisbeth Darsh, despite coaching, goading and teasing, some people fear the inversion
http://www.crossfitwatertown.com/2009/07/31/the-importance-of-a-handstand/

3,6,9, for 12

Starter
Burgener warm up, focus on snatch balance progressions.

Main
3 pullups
6 dips
9 box jumps
amrap 12 minutes

Dessert
Tabata handstands.

Problems solved.

I spoke to various people, structural engineers and metal fabricators about hanging our gymnastic rings from the the girders in the ceiling, and we were unfortunately given lots of suggestions about beam drilling (a no no) beam clamp-ideal for hanging pipes-not people. I then spoke to a scaffolder and he provided the simplest method and the clamps necessary-they're not too pretty but will hold six and a half tons-ideal.

Height

Alex got his bar muscle up last night (putting that on my to do list)

Tuesday

Catching up on the main page wod's
10 wall ball
10 situps
10 good mornings

amrap for 20 minutes.

The good mornings were a suitable sub for the ghd back extension, using an olympic bar for boys and a lighter trainer bar for the girls.

DT

Benchmark bear complex
12 deadlifts
9 hang power cleans
6 push jerks
x 5

Apologies for the lack of blogs lately-we had a week in Devon, (and the weather was rubbish) but it was nice anyway, but good to be back too.

In case you're wondering what a bear complex is-this is a good example from CFHQ.

Jungle gym

30 Muscle ups for time is a little daunting, even more duanting is 120 pullups and 120 dips if you don't have the muscle up, and it takes a long time. It builds strength but we loose intensity, something which should always be present in the work that we do. If we scale this further and add a monostructural element we keep intensity high, yet allow the upper body a modicum of rest.

5 ring pullups, (ideally in the false grip, again a regular grip is also acceptable, especially is the scaling takes into account a jumping pullup)
5 ring dips, (again looking at scaling with either a banded or negative dip)
run 1 ramp (140m)
x7

It does also help if you have a few pairs of rings too.