#TechniqueTip: Scaling the Handstand Walk!

Hey @emeraldcitycrossfit! Who had fun tackling Handstand Walks & “Diane” yesterday?! The #morningcrews had a lot of fun working on their HS Walks and we wanted to highlight a few scaling options!


Option 1: The Gymnasty Bear Crawl!

Seen in the first video, this option is great for athletes looking to accumulate time upside-down while struggling to stay balanced. Here’s what we want to see with this movement:
✔️Shift your weight forward and bring your hips up over your shoulders and hands. You want to mimic the vertical upper body and torso that you’d perform in a HS Walk.
✔️Keeping your legs straight, slowly start inching forward keeping your weight in your arms and your arms straight.

✔️Just like a HS Wak, keep your midline tight, tight, tight!!
Option 2: Spotter Assisted HS Walks!

Devin and Justin crushed it here (seen in video 2)! Once you can accumulate 1:00+ in a Back-2-Wall Handstand and feel comfortable with some weight shifting, grab a #superfriend and try this one out!
✔️Kick into a HS with your partner in a position to catch you. Then, lean forward into your partner and let your heels lead your HS walk. Your partner will be there to help you stay balanced and get more distance than you could on your own!
✔️Communication with your spotter is a MUST! Be sure to over communicate!
Remember - Scaling movement is a GOOD thing! Your Coaches have all kinds of tricks up our sleeves, so be sure to ask us if you want to work towards a skill but aren’t sure how to! Get after it, #EmeraldCityCrossFit!! #drillsforskills #scalingissexy #hardworkpaysoff #ECCF

 The Gymnasty Bear Crawl!

The Gymnasty Bear Crawl!

 The Spotter Assisted HS Walk!

The Spotter Assisted HS Walk!

Friday August 3rd

The member of the month for August is, Rachael! Rachael has been a member for almost a year now and the hard work shows! Shortly after joining, Rachael signed up for the CrossFit Open not quite knowing what to expect. I think she surprised herself, and the rest of us, as she did some of the workouts as Rx! Rachael is always humble but constantly pushing herself towards that next goal. Keep an eye out for her in the evening classes! 



Age: 23

Occupation: Software Developer

In general, what is your athletic background?

I played some volleyball and tennis during high school but never anything beyond JV. I also began weight lifting in high school and started to invest serious time into it while I was in college. I became a trainer for my college's gym and had a ton of fun with it!

How did you learn about Emerald City CrossFit (ECCF) ?

Moved back to the neighborhood and found it while walking around the area.

How has ECCF changed your life, lifestyle, and level of fitness?

ECCF brings a whole new dimension to my Seattle community and continuously pushes me to work harder. ECCF has also taught me new lifts and helped me get past my training plateau.

List short/long term goals you would like to accomplish through ECCF:  

Short term: Get better at pull ups, a strict chin up, and DUs

Long term: Be able to back squat my body weight easily

What do you like most about ECCF?

The atmosphere! The people and the coaches truly make a unique and wonderful environment. I always leave happier than when I walked into the gym.

What is your favorite CrossFit movement? Squat cleans or handstand push ups

What is your least favorite CrossFit movement? wall balls = death

Favorite WOD: Anything with over bar burpees or squat cleans

What are you currently doing to try to improve your nutrition?  Been loosely tracking my macros and cooking mostly vegetarian at home.

Favorite movie: Hunt for the Wilderpeople

Favorite and/or current book: Current book is Swing Time by Zadie Smith

Favorite music genre/artist: Right now a lot of Lizzo and Bob Moses

What do you like to do outside the gym? Hiking, backpacking, really anything I can do with my dog/friends, soul night at Lo-Fi, and re-watching The Office.

In 10 words or less, what does CrossFit mean to you? A time to destress, work hard, and push myself.