CFTS 17.4: Double Hundo
Victor, Leah, Teddy, Matija J, and Kathy G just hanging out
We’ll be doing a lot of focused hanging work for the month of October. Benefits of hanging work, via Ido Portal:
1. Shoulder/elbow/wrist health and the recovery of the lost ‘overhead reach’ range – promoting optimal range and making use of the upper body as it was designed to be used. By simply allowing gravity to ‘do its thing’ in the passive work or “fighting it” in the active work – one can send a very intense adaptation producing signal into one’s structure. I wonder if we implement hanging work throughout our lives, from young age and into old age and without taking too large of a break what would be the results over the now lost ‘overhead reach’ range and shoulder injury rates.I suspect we would have little need to ‘stretch our shoulders’ any further. Of course shoulder integrity, elbow and wrist/hand/finger health can benefit tremendously from daily hanging as well. (See added section below on the subject)
2. Lead up to pulling work, climbing and more advanced patterns. Hanging sits at the base of those patterns, just like standing does for walking. A deficiency in hanging work will become evident at a certain stage – some get stuck early unable to develop even a single chin up. (very common female problem)
3. Active hang work is especially important tool in certain advanced phases and scenarios – as a plateau breaker for advanced pullers approaching the One Arm Chin Up for example.
4. Grip Strength and Grip Endurance. If you cant grip it – you cant manipulate it/yourself. We have grown weaker all over due to the lack in physical demands in our daily lives. Grip is no different.
5. Creating ‘Terminology’ for future complexity. Hanging work creates awareness and a language of positions that can be later used to put together sophisticated pieces of movement in a variety of scenarios from gymnastics to parkour to tree climbing to rock climbing and more. It is a tool for improvisation and play.
+ The Foundation is Nutrition – FCF
CrossFit WOD for Tuesday 10/3
in teams of two, for time:
100 calorie row
Post time to whiteboard!
Our take on bootcamp workouts, this class challenges you for the entire hour with a blend of strength and conditioning that works all the major muscle groups and focuses on functional movement. HellaFit will get you #hellasweaty while having #hellafun!
team sled work
in teams, for time:
40 rope climbs
80 sandbag situps
120 ring dips
Two people working at a time. Perform in any order.
Gymnastics Strength WOD
crawling, gatherings, foam rolling, back conditioning, posterior chain stretching, handstands, bodybuilding