Tuesday 081014

Ricky Frausto Filed Under:

WOD

Practice any skill not inolving weights. You may practice handstands/handstand pushups/handstand walking, pistols (one-legged squats), muscle-ups, ring dips/pushups, knees to elbows, running, core/mid-line stabilization exercises, etc. 

You may not involve any of these skills in a metcon. This day may only be used for practice and development of a bodyweight exercise. I would suggest that if you have never been upside down that you do so today. If you would like to work on muscle-ups let's do that and if the core/mid-line is one of your major weaknesses, you should really do some exercises to address that problem.

Post what you did, how you felt, and if you would like more days like this in the future.

Five-finger Josh helping Damian with handstand pushups. Is there anyone of you that have not had the pleasure of being upside down in the gym. Better get on it because you never know when a workout involving handstands/hspu's will show up.

11 Responses to "Tuesday 081014"

1. Anonymous Says: https://crossfitomaha.blogspot.com/2008/10/monday-081014.html?showComment=1223953620000#c7241858179202285700'> October 13, 2008 at 10:07 PM
2. Badass video on the Crossfit Games site Ricky.
3. paul Says: https://crossfitomaha.blogspot.com/2008/10/monday-081014.html?showComment=1223987760000#c1591302910208367220'> October 14, 2008 at 7:36 AM
4. Ricky--2 hundo?! That's just sick!
5. Anonymous Says: https://crossfitomaha.blogspot.com/2008/10/monday-081014.html?showComment=1223993160000#c809655368718670048'> October 14, 2008 at 9:06 AM
6. running? who would practice running when we can do CARTWHEELS!!
   
   p.s. ricky- awesome video!
7. Anonymous Says: https://crossfitomaha.blogspot.com/2008/10/monday-081014.html?showComment=1223993760000#c25441139098417063'> October 14, 2008 at 9:16 AM
8. I am going to practice knees to elbows, handstand negatives, and maybe a few pistols in there at home tonight....
   
   If anyone can come up with some sort of workout/mishmosh for me, that would be great....or post what you did so I can get an idea of what to do at home.
9. Greg MO Says: https://crossfitomaha.blogspot.com/2008/10/monday-081014.html?showComment=1223995860000#c5963196258112986527'> October 14, 2008 at 9:51 AM
10. Practiced muscle-ups, hspu, and unassisted hs....
    
    Nice vid of Ricky beastin it up on the xfit games site....
    
    I'm gonna try this one on the next rest day...
11. hannah eileen Says: https://crossfitomaha.blogspot.com/2008/10/monday-081014.html?showComment=1224007920000#c1325562481171850492'> October 14, 2008 at 1:12 PM
12. i just hahve a question...did no one else notice that today is monday again?
13. BC Says: https://crossfitomaha.blogspot.com/2008/10/monday-081014.html?showComment=1224023520000#c3063475599824716246'> October 14, 2008 at 5:32 PM
14. I worked on ring dips (unassisted) and pull-ups (final Cindy prep). The last time I did ring dips I needed the big band to do them. Progress. Of course I wasn't doing high reps today, 10 sets of 5, but progress just the same. I enjoyed today but after I left the gym I started thinking of a bunch of other things I could've done as well, so hopefully we'll have a day like this again soon.
15. ZachR Says: https://crossfitomaha.blogspot.com/2008/10/monday-081014.html?showComment=1224029760000#c2220230983715354397'> October 14, 2008 at 7:16 PM
16. My only goal for today was to get my first muscle up...and I achieved my goal. On my second attempt I got my first muscle up tonight. After some more practice I got two in a row.
    
    I also worked on unassisted handstands along with walking on my hands. I mixed in a few handstand pushups and 1 arm pullups.
    
    All in all it was a very fun and satisfying day in the gym. Everyone looked like they were having fun tonight and I look forward to our next 'free' day
17. Steve Says: https://crossfitomaha.blogspot.com/2008/10/monday-081014.html?showComment=1224034020000#c7505810379562310979'> October 14, 2008 at 8:27 PM
18. Congrats to Zach and Mark on muscle-ups.
    
    I WILL master muscle-up!!! Just give it time...
19. ZachR Says: https://crossfitomaha.blogspot.com/2008/10/monday-081014.html?showComment=1224037140000#c5491838716300001659'> October 14, 2008 at 9:19 PM
20. thanks steve. it will not be long before you are right there with us. Good work tonight.
21. paul Says: https://crossfitomaha.blogspot.com/2008/10/monday-081014.html?showComment=1224066000000#c2879522355135975326'> October 15, 2008 at 5:20 AM
22. CONGRATS on muscle-ups, Zach and Mark!