Mary

Decided to rest yesterday after driving home. Spent the time on some projects. In for open gym at noon today.

Warm-up

  • Bottom Squat Hold
  • Dead Hang
  • Kip Swings
  • PVC Passes
  • Supported Pistols
  • Step-ups

Conditioning

“Mary” – 20:00 AMRAP

  • 5 HSPU
  • 10 Pistols
  • 15 Pull-ups

I’ve been wanting to try “Mary” for a long time. Going in I thought 10 rounds would be a good score for me.

The handstand push-ups were easy the whole way. Grabbed my foot on almost all of the pistols and probably should have stood up more before putting the other foot down on a lot of reps. Wasted too much time from rep to rep. I started out with a regular kip on my pull-ups and then I think it was the second round when I thought I’d try butterfly which I haven’t done since the Open last year. Felt pretty good. I was able to do 3×5 pull-ups all the way until the very last round when I was trying to finish the round. There were a few third sets where I reverted back to the kip because I felt like I wasn’t getting enough height after 10 butterflies.

Finished just shy of 10 rounds with 9+28! Wore grips, but I got a blood blister under each pinky and the one on the right hand popped right at the end. Hope my shoulders are ok after so many butterfly pull-ups and not doing them for 9 months.

Midline

5 Rounds (holding 5# plates)

  • 10 Hollow Rocks
  • 10 Scissor Toe Touches
  • 10s Superman Hold
  • 45s Rest

Cut the rest back from 1:00, which had taken me 6:57. Nearly the same pace with the shorter rest today, for a time of 5:56.

Skill

I did 15-20 minutes of handstand walk practice up in to the wall again.

Upside Down Work

Read about my new folding wall mounted rack.

The usual open gym at noon.

Conditioning

10:00 AMRAP

  • 10 Pistols
  • 5/5 Single Arm DB Hang Clean & Jerk (50#)
  • 10 C2B Pull-ups

My pistols were shaky and in the last couple of rounds I started grabbing my foot on some of the reps. I switched arms on the way down for the C&J. Every round of chest to bars was 4-3-3 and didn’t wear any grips. Finished 5+11.

Accessory

3 Sets

  • 8/8 Single Arm/Leg KB Deadlifts (62#)
  • 8/8 Bottoms Up KB Press (26#)

Midline

5 sets (Holding 5# plates)

  • 10 Hollow Rocks
  • 10 Scissor Toe Touches (alternate arm/leg)
  • Roll
  • 10s Superman hold (straight arms!)

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| CORE BURNER 🔥 | … After today’s @crossfitwod I finished with this: …. 5 sets with 5 lb plates 10 rocks 10 Scissor toe touches Roll to 10 sec arch hold (make sure arms stay straight!) … Tag a #gymnasty friend and throw this down together today …. Want more Core Work? 🔺Work with me & Dr of PT @thebarbellphysio online 🤸‍♂️ link in bio ….. Want to spend a weekend learning hands-on? 🔺Check out @cfgymnastics & training.crossfit.com/gymnastics to join a weekend course! …. #cfgcoach #crossfitgames #gymnasty #cfg #pamelagnon #crossfit #mastersathlete #crossfitgames #mastersgamesathlete #gymnasticsconditioning #arch #hollow #mondaymotivation #WHStrong #gymnasticsshapes …. Music cred @splice_app

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Could go with a shorter rest period. Took me 6:57.

Skill

We were done really early so did some handstand drills. Put my feet up on a box and walked around it with my hands. The 24″ side isn’t high enough for me, so the 30″ allows me to get my hips up over my shoulders more, though I think I was still short of it.

Then I put a big band around high J-cups on the rack so I could kick up and work on finding the balance point. This one really helped. After getting a feel I’d place my hands further away from the rig, working on finding the handstand position without hitting the band. Then I went to the wall and eventually tried handstand walking a few steps into the wall. Big progress is one session. My wrists were getting sore, so that was enough.