CrossFit.................. Constantly varied functional movements performed at high intensity measured across broad time and modal domains. Functional movements? Functional movments are movements that are natural to the body, that more often than not are the most economical way to move, lift and live. Functional movements are those that replicated in nature. CrossFit prescribes exercises and that prepare you for the unpredicatable. The aim is to make you comfortable about being uncomfortable. As in life you never know what will be thrown at you next?

This brings me to todays exercises. Ring Handstand push ups. I know that not one single person will be able to do them unassisted. Well at Norwest anyway. Today is about having a go and trying something different. Learning new skills, getting the body to move differently and realising our bodies can achieve the unachievable. With help and team work all athletes will do something that they had previously not done. I'm not to sure when, in nature, you'll be expected to perform handstand pushups on rings as a task but atleast you'll be challenging your neuroological system and adapting to new stimulus.

WOD
Complete as many rounds in 12 minutes as you can of:
20/10kg Weighted pull-up, 3 reps
Sprint 50 meters (25m shuttle)
3 Ring handstand push-ups

*only those who can perform a comfortable 8 unbroken HSPU's can attrempt rings and even then it will ALWAYS be attempted with a partner!!! You will partner up with someone and help them the whole workout.

*Those who can not perform these requirements will perform normal HSPU's

* Those who can perform normal HSPU's will perform a handstand hold for 45sec

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