Last Week's POTW

Transmenu powered by JoomlArt.com - Mambo Joomla Professional Templates Club

Proud to be Sponsored by

Newsletters

The Free Runner - General Newsletter

WOD - Workout of the Day

EO - Events Only

APK Login

APK Store

Gear - APK Drawstring Backpack

$10.00
Add to Cart

Home

WOD Wednesday 3-29-06

Tuesday, 28 March 2006

An "easy" day. Handstand and L-sit skills.

APK Warmup

Workout- For 20 minutes, alternate between max Handstands and L-sits , working the handstand press and slow-lowering. Rest as needed between skills to give it a max-effort each attempt. If you're super-motivated, some L-sit press to handstand could be a fun way to pass the time.

Post total time inverted and in L-sit position to comments.

Yesterday's WOD- Tuesday 3-28-06

Substitutions:

Handstand- Handstand against wall, headstand, headstand against wall.

L-sit- Alternating tucked leg sit, tucked leg sit (both legs simultaneously), hanging knee raises.

Users' Comments

Display 18 of 18 comments

1. 03-29-2006 01:32

Ohhhh man, so comming home this morning ended up to be one hell of a workout. I was comming out of my friends apartment to catch a train, and i see it pull up above me, so i start to run as fast as possible and start to run up the stairs, i was going a bit too fast and clear 6 steps on my first bound then 5 on the next. then i fell... I got to the top and missed my train so now i only have 20 mins to get to union station (the train to my town) and it's a 25-30 min walk. So for my workout i had to jogg for 20 mins to catch this train, and the last 5mins i had to sprint!

Cloud

2. 03-29-2006 01:33

Oh and by the way i did make the train comming home, and this was pretty hard considering my endurance is not my strongest.

Cloud

3. 03-29-2006 09:02

well, I did lose count of how many i actually did, i just had my timer going for 20 minutes. the first few handstands were up towards 1.5 minutes, except for the second one because i didnt kick up hard enough so i had to move on. the L-sits started around 25-30 seconds each, slowly getting worse and worse throughout the workout.

skipper

4. 03-29-2006 10:10

I just set the time too, and alternated between handstands (peep shows :grin

) and Lsits, I didn't keep count either, but did all of them to my max 1:00/:30 and with a descent amount of controll.

pkemmie

5. 03-29-2006 10:38

Not really sure the times i got. Went fairly well but I still can't hold a handstand without a wall

.
How did over people get their free-standing handstands?

rupert

6. 03-29-2006 10:50

One way is to just get up there and fight to stay up, even if you're walking all over the place. This will help build the requisite strength that you need for the position. Check out the excellent info on the handstand on http://www.beastskills.com

gearsighted

7. 03-29-2006 14:43

Gear,
What happend to you old hanstand turotial (the one on Va-PK). I found it ver helpful - I hope you saved it

Kipup

8. 03-29-2006 14:46

naw i can't l-press to handstand JUST yet. And there is something wrong with my shoulder, if i try to do handstand presses without a wall my shoulder pops out...heh no biggie...i can do more then 25 handstand push-ups in a row for certain.

silentrushman1357

9. 03-29-2006 14:48

Kipup, I'm not sure I know what you're talking about, from what I can remember, I've always linked to the beastskills tutorial...

gearsighted

10. 03-29-2006 16:06

I can't do L-sits just yet. Any idea how to work the abs up to it?

Animus Light

11. 03-29-2006 16:29

holding the position bent kneed and then extend one leg at a time. From here you will be able to slowly build your time and strength until you are able to do this with both legs extended.

pkemmie

12. 03-29-2006 18:02

I had a great jam with the northsiders today, lasted 3 full hours. We're gooing to do the same tommorrow.

ando

13. 03-29-2006 18:02

I may either do yesturdays workout,(didn't get to it, or wieght lift) hmm delema, delema.

Exo

14. 03-29-2006 19:00

Went on a 15 mile bike trip today. So I just did the Handstands. It was fun though.

SkyNative

15. 03-29-2006 20:25

Word, i'm down and dizone. I can't get my legs under my body when i'm on the ground i need some of those handle things so i can get some room off the ground.

Frosti

16. 03-30-2006 00:34

just did two L-sit to handstand presses. I can cheat the presses a bit on the parallettes whch is why I thnk I was able to do them, not using momentum, just different body alignment. Did some pretty good handstands as well, no real L-sit holding, it's 1:35 aM and I'm beat.

Trained some two footed jumps earlier tonight.

m2.

17. 03-30-2006 01:12

got home from vacation today. did 3x15 of handstand push ups and 3x45 sec. l sits.

demon

18. 03-30-2006 01:13

Nice Mark! I'm a bit stuck on presses, but working on it!
Don't know total time, but max time for handstand was 1:15 and for l-sit was 0:32!

akh

Display 18 of 18 comments

Only registered users can comment an article. Please login or register.

Add your comment

< Prev		Next >

[ Back ]