Tag Archives: Recipes

Thoughts from the runners’ up winners of the previous BCCC!

23 Jul

It’s no secret to anyone who’s hung around this spot longer than a week or so that we’re a crew that loves delicious food (perhaps because we live smack in the middle of approximately eight million amazing burger, brunch and boozin’ spots). Yes, we enjoy the Good Things in Life, but we’re also committed to training hard and training well – and one of the most important lessons we try to teach is that no matter how hard you try, you can’t out-train a less-than-nutritious diet.

What constitutes “good fuel” is different for each of us, and we’ve definitely learned that at some point, you need to shift your focus to setting a goal – be it leaning out, muscling-up, pulling 300 pounds or simply getting your chronic acid reflux under control –  and committing yourself 100% to doing whatever it takes to achieving that goal.

Back in May and June, almost seventy (!) of you decided it was time to tell your inner two year old to shut it, set some short-term goals, and COMMIT to six weeks of solid   nutrition. There were no overarching “rules” (and there never will be – we’re all different, after all). All we asked was that each participant did what they said they were going to do for the duration of the Challenge.

At long last, we’re thrilled to finally highlight some amazing folks from June’s Body Composition Change Challenge (all details about the Challenge are HERE).

The bios for the FOUR WINNERS of the CFCC BCCC will be posted tomorrow!

Continue reading


EVERYTHING you need to know about the latest Nutrition Seminar and how to enter the CFCC BCCC.

22 Apr

Before you address the rest, if you’re interested in seeing some physical results of past challenges, and my progress from about 2 years ago (I really should update!) check out the links below!

MY PROGRESS Again, I should update! I now compete in the 58kg class for Olympic Weightlifting (when I am competing) and walk around at about 135lbs. while NOT eating bread or other gluten-containing substances except for on EXTREMELY rare occasions (like, if my 8 year old cousin bakes me cookies, I may try one and live – but usually, this situation is never a problem).  I literally don’t own a pair of normal pants from over 2 years ago because they fall off me (and that’s just embarrassing).  I’ve found that cutting out gluten entirely for me (in spite of still eating some dairy, chocolate, and having wine and cider *some* of the time) has helped my body composition, moods, sleep, strength, conditioning, digestion, skin, and I haven’t felt deprived at all. Feeling good is important to me, and REALLY worth it. 🙂

CFCC BCCC Results, January 2012.

CFCC BCCC Results, August 2011.

CFCC BCCC Results, May 2011.

CFCC BCCC Results, September 2010.

What you will need for THIS CFCC BCCC 🙂

-A BEFORE Measure Date and an AFTER Measure Date.  Before, we will be measuring on Thursday and Friday of NEXT week.  Specific times will be announced to members who have already emailed me – if you haven’t emailed me yet at erin@crossfitcc.com – do it now!  After, we will be measuring for most on June 7th and June 8th (that’ll be 41 and 42 days from the 28th of April, respectively.)  You do NOT need to be present for the entirety of the challenge if you would only like to be involved for part of it and get measured early.

-A goal.  And it would be nice if this was both strength and body composition related.

-A swimsuit, unless of course you opt to pose for your before and after pictures in something else (you are allowed to – but this is, the swimsuit edition).

-A check with the equivalent amount for whichever version (see below) you’d prefer.

-A food log – here’s a sample template, but any medium is fine. You will food log for the ENTIRETY of the CFCC BCCC, but if you can start one now, that’s even better. It is really helpful to keep track of the following: food, amount, time eaten, observations on feelings before and after.  Sleep and Training are also good to include on your log.

-Upon your measurements, a signed consent form (you know we are not docs, etc.)

-Optional attendance (some for an additional fee or given as a prize) to a SLEW of helpful events along the way: a trip to Wyebrook Farm, Yoga Seminar, Shopping Trips, Hiking, Goal Setting Seminars, Paleo Potlucks, Recipe Sharing, and more!

VIRTUAL ($50): Email contact with the team of consultants (myself, Meghan Ramos, and Abbey Sangmeister) and measurements before and after. You are still required to submit a food log and weekly, changes will be required of you! Eligibility for the grand prize and prizes/workshops along the way.

IN PERSON ($100): In addition to email contact, 4 1/2 hour meetings to go over your food log and discuss changes, questions, theories behind alterations – if you have a preference on a consultant – feel free to ask! Measurements before and after.  Eligibility for the grand prize/workshops along the way.

Whether you’re doing this challenge and you haven’t been to the Nutrition Seminar, or whether you’ve been to five Nutrition Seminars – start the challenge off right by taking a look at the outline below.  Knowing the “why” behind the strategies we use during the challenge is empowering and a lot more motivating than just doing something “just because”.  Links to articles, podcasts, and videos pertaining to specific topics are shown after you’ve seen the whole picture.


Sometimes It’s Hard from Whole9
Depression – a huge series of articles on all things related, from Chris Kresser
Lights Out: Sleep, Sugar, and Survival – a quick read, and an indispensable resource… FIRST you’ll think it’s CRAZY, then you’ll be VERY concerned that the author is RIGHT.
Sex, Lies, and Menopause – also an INCREDIBLE read – but more for women than men.
So much awesome information about food and mood, from Dr. Emily Deans.


A basic definition from Wikipedia.

A basic definition of Paleo. (the truncated version of the below)

For those of you who want to skip the details and get right to the WHAT CAN I EAT PART: a Quick Start Guide.

AN ORDER OF OPERATIONS FOR QUELLING INFLAMMATION – start at the top, work your way down.  The more you avoid certain things at the top, the closer you are to knowing what happens when your body is recovering at its best.  The more you your body recovers, the better you feel and the better you are at achieving any number of life and performance goals that are important to you.

EAT WHOLE FOODS: the less that your body has to work twice as hard to recognize and “dissect” a food intro pieces it can handle, the more likely you are to digest it easily and therefore not waste energy or valuable defense mechanisms in dealing with a food.  Here’s a more thorough blurb on “whole foods” as a foundation of a healthy diet. What are whole foods?  Check out this list or, take a cue from many a paleo grocery shopper and stick to the perimeter of the grocery store: eat nothing from a box or package – that is, if it doesn’t have a face, or if you literally can’t imagine growing it and eating it yourself, you probably shouldn’t be eating it in the first place.

AVOID GLUTEN: if there’s one thing that I would actually BEG you to try if you never have, it would be to give up gluten in your diet.  If you must know why – there’s a whole HOST of actual reasons…(the below scratches the surface) but if you don’t need to know why, just DO IT and see what happens.  

AVOID SEED OILS: seed oils are processed at extremely high temperatures which causes them to oxidize and become highly inflammatory once digested.  Saturated Fats are actually some of the most stable fats you can digest.  The more stable the fat, the less likely your chances of incurring cellular damage as a result of having ingested it.  No, you shouldn’t start swigging bacon fat, but yes, you should begin to examine the truth behind what fat is and how too much of it can create a caloric binge, too little of it can cause the hormones that are most responsible for keeping you well to rebel, and the wrong kind altogether may just be the principal cause of heart disease in our nation today.

AVOID NON GLUTEN GRAINS: Once you’re good on living a life without gluten, you can move on and attempt to examine whether or not some of the non-gluten grains are a good idea.  Most find that a few are ok, and many are not.

  • Rice – the lowdown on this is that most are fine to digest it, and some even NEED it in lieu of potatoes, and other commonly “ok” paleo dense carb sources… if a lean body composition is your primary goal you may want to examine your intake – that said, here are some helpful thoughts:

How Bad is Rice Really? From Mark’s Daily Apple.
The White Rice Question – full of great links to other thoughts on practical uses for white rice in a diet.

  • Corn – Corn is Not a Vegetable from Mark’s Daily Apple.  Super-sweet, super-modified, and pretty devoid of any substantial nutritional content, corn just isn’t worth it.  It’s not the devil, but it’s not really worth TRYING to include in your diet for any reason at all.
  • Alternative to Grains: including a question about quinoa, and the fact that being healthy does not always equate with being “low carb”, healthy carb choices are important for many athletes!

AVOID CHEMICAL SWEETENERSOnce you’ve eliminated things that are potentially pretty harmful to your gut as they are, it’s time to take a look at your sugar intake (and by extension, your insulin levels).  As weird as it sounds, fake sugar is the first step.  If you’re reading this with a can of diet coke in hand, fear not: people have lived through where you are to where you can be – and they have not suffered for it.

AVOID SUGAR: This is a tough one, but be aware that sugar can take many forms: glucose in vegetables, fructose in fruits, lactose in milk, etc.  Weening yourself off of a constant stream of sugar (note: it’s not that we NEVER want you to have a sweet thing in your life!) may be the hardest thing you’ve ever done, but in the end, it MUST be done for optimal health, and is something that MOST of you will find entirely fine after the first few weeks of struggle, and HUGELY relevant in the fight for feeling and looking your best.

  • What is insulin resistance? a video by Robb Wolf.  Why does sugar withdrawal happen?  Why do sweet potatoes suddenly taste SO sweet when you’re not dumping 15 sugars in your coffee(s)?
  • The Definitive Guide to Sugar from Mark’s Daily Apple.
  • How Sugar can Suppress Your Immune System, I’d be willing to bet this is REALLY why we get sick around the holidays!
  • What does all of this have to do with diabetes?
  • It could be a really great idea (for more than just lean body composition purposes) to lay off the fruit. Learn more here – and yes the video linked in the article is FOREVER long, but it is actually REALLY fascinating if you have the time.
  • Sugar, Sugar, Sugar – how sugar hides in your foods, from Whole9.
  • Sugar Tantrums – your body is going to do EVERYTHING it can to get sugar because it’s the EASIEST fuel we burn, don’t let it happen!

AVOID LEGUMES: It’s at the end of the list because it’s not the END of the WORLD if you eat peas.  In fact, you may feel worse after eating brussel sprouts than you do after eating peas… but that’s a WHOLE other ballgame.  If you have come this far and you are curious about what being at your best is really like, the BIG legumes are below.

AVOID DAIRY: For those of you who were fortunate enough to be able to digest lactose, I congratulate you on being able to have fun at various dairy-ridden parties as a kid.  Many of you, are in my camp, and find that dairy, no matter which way you swing it, isn’t your friend.  If you’ve come this far you’re used to the idea of just trying things to see if they help, KNOWING in full that you can keep putting heavenly full fat grass-fed cream in your coffee for years to come should you choose to do so. 


1. Meat Consumption vs. No Meat Consumption. No matter who you are or how you eat, I can pretty much guarantee you there’s a very good chance that you could do better: more protein of some kind, less sugar in some way, more high quality meat in more meals, and/or less cooking with oils that irritate you and cause your recovery to drop. Here are some thoughts from those wiser than I:

2. Cholesterol? Fat Intake? Heart Disease? OH MY!  For most of us – these three topics seem to be irrevocably linked – the truth of the matter is that many of us have GROSSLY misunderstood each of them.  The resources below are extremely helpful, and if you have questions or concerns about this in the immediate or long-term sense, OR if you have familial hypercholesterolemia, it’s important for you know your way around this topic.
3. What am I going to eat? (Answer: you HAVE to cook) 
4. Cost?
5. Fasting?
 6. What if I want to grow?
  • You HAVE to train.  And hard.  And in some cases, more frequently or harder than others. You HAVE to eat, most likely WAY more than you’re currently eating…and usually liquid (whey protein included, and straight up dairy for those who aren’t sensitive to it) and in some cases, you have to stop eating sometimes, and then eat a WHOLE lot.  The trick is, you ALSO have to rest – only just enough, but not too much.  Yup, mass gain is VERY tricky – but it CAN be done!
  • Clean Mass Gain from Whole9 – get ready to eat tapioca!!!
  • Robb Wolf’s experience with Mass Gain
  • Choose your training WISELY(read, STOP chasing the sexy metcon) – you may be the way you are, but be patient, start by learning what to do for 40 days… and BIG things will happen over time (from Eric Cressey – these before and after shots are AMAZING.)
  • Can you be leaner, stronger, and faster at the same time?  It depends on where you’re starting from – but this is an interesting account from Jocelyn Forest.
7. How am I going to get enough calcium if I don’t have dairy?
8. Supplements?
9. Must I live without coffee? Chocolate? ALCOHOL???

10. How do I fuel appropriately for workouts and after? The real answer is that it really depends on the time that you train and what your goals are.  Here are some good places to start:

  • If you are training and feeling extremely sluggish while training, say, in the a.m. or after work, there’s a good chance that you might need to have something small and carb-ey before training – your work output should be better because of this.  Good examples of easily-digested, pre-workout food would be a coconut water – (my FAVORITE is TasteNirvana which can be found at this store on Walnut in the VERY back, in a green glass bottle), and, if you’re not worried about fructose in general for body composition purposes, something simple like a banana works as well.  If you’re not off coffee for other reasons (see above), it’s not a bad idea to have a bit before training – green tea works as an alternative to this too.
  • Fasted Training, though often thought as being the exact opposite of what you’d want to do, can be an awesome tool for body composition.  We run sessions that work particularly well for this in the morning on Tuesday and Thursday (our Conditioning only sessions).  These are sessions that range in intensity and volume but are generally low enough in volume that if you wanted to, you could attend regular classes later and still be good to go on the strength portion of your training.  If you are just recently acclimating yourself to new habits in eating or in training, fasting should NOT be the first habit you start and should be limited to only one day a week at first.
  • Generally, if you don’t mind the sluggishness of a morning or an after work workout, this is all you’ll need: BCAAs will greatly assist in your recovery ability, especially if you are not training in a “fed” state. You should be slightly hungry before you take them and then train. If you don’t want to wait for the TrueProtein kind, you can always walk to VitaminShoppe and get some.  10g/5-10g (M/F) 15 minutes both before and after your workout. IN WATER. They will taste bitter. It’s worth it. Try using crystallized lime or lemon to mask the taste.  More info on BCAAs is here – they are NOT animal derived, but are chemically created amino acids (the stuff that makes up protein and aids in muscle metabolism, growth, etc.)

11. What is SEX WITH YOUR PANTS ON? Read this.  You’ll understand.

12. How much food is too much? How do I know how much lean body mass I’m trying to support?

    • There are some details about how to determine body fat here, along with some suggestions on just how much you need.  Basically, it’s .8-1g of PRO per pound of LEAN (NOT TOTAL) bodyweight, at least 50g of FAT a day – and sometimes more -, and anywhere from 100-150g of CHO today depending on your size/activitylevel/goals.
    • Then there’s the bod pod – the only ACTUALLY accurate method for measuring body fat to muscle mass ratios, and exactly WHERE you are holding these respectively.  Here’s a word from Emily Tunney on this:

University of the Sciences owns one of only 3 Bod Pods in the tri-state area. If you’re not familiar with the Bod Pod, it’s a contraption that measures total weight, body fat percentage, and resting heart rate. And it’s the most accurate technology for taking these measurements that currently exists (which is why I could imagine that someone like Record would want to use it!).

The Bod Pod is available to the public for $35 per person, or $25 per person for a group of 5 or more. It only takes about 15 minutes to complete the test and anyone who is interested can contact William Rebman to schedule a time. I am told he has some evening hours available.

I may be interested in doing this this time around – so let your consultant know if you’d like to plan to make this happen!

Ask Erin: training and diet as a newbie?

21 Mar

Recently received this question in my inbox and thought the answers I gave might be helpful for most of you to see! Of course, there’s always a LOT to say when someone asks a question about anything training or nutrition-related – but I do find that paralysis by analysis helps no one – simplify your goals, simplify your strategy for getting there, and you’re more likely to actually DO SOMETHING DIFFERENT.  If you have a question about anything CFCC-related, always feel free to email me at erin@crossfitcc.com – and THANKS to the member who allowed me to pass their question along!

Even for superheroes, making food choices can be tough... especially when there's a lot of EVERYTHING always around... and usually RIGHT where you can get it!

Hey Erin – based on your blog post this evening, I was wondering if we could chat or if you could give me some pointers as to how to use CrossFit to achieve fat loss/ slim down (I.e., how many sessions per week, how I should be eating, etc.).

Dear, ________.

Thanks for emailing!

As far as fat loss/slim down stuff goes – this is TECHNICALLY not programming 🙂  but I’m happy to get you started in the right direction and you are very right in assuming that the two (what you do, and what you eat) go hand-in-hand when it comes to the majority of people’s goals in coming to CrossFit.

To frame my technical note there – I work as a nutritional consultant during three seasons of the year at CFCC and although this sounds very fancy, it’s really not. We run challenges called CFCC Body Change Composition Challenges (BCCC – because acronyms that are hard to say are SO much more fun) and these involve a big group of CFCCers trying to do something different with their diets for just 30 days.  There’s a small fee to be a part of it but that’s mostly because there are some sweet prizes to be had at the end for the two people that make the biggest change, AND because you get 4 private consulting sessions where-in for a half hour you get a food log reviewed and all your questions answered – depending on your needs sometimes you are literally emailed a “menu” for the week.

The next challenge takes place near the end of April and you will CERTAINLY hear a lot about it then.  All that said, until then, my advice would be this if you are looking to take a step in the right direction in letting Crossfit make the biggest change for you:

1. Train at least 5 days a week– but make sure that you are as rested as you can be when you do train these sessions (so, SLEEP!)  If you work a pretty sedentary job your body will see changes just from doing this alone.  You will also acclimate yourself to the pace of CrossFit very quickly and see gains in performance and in body composition ASAP.  It doesn’t ACTUALLY matter that much at this stage whether the 5 sessions you attend a week are yoga, Olympic Lifting, or a regular session. What matters is that you GO.  So if there’s a day when you feel more sore… go to Yoga/Mobility.

2. Start to learn as much as you can about the paleo and/or primal diet. And if that’s a little too confusing for now – at least try a whole two weeks of cutting gluten out of your diet. While there are lots of other things that you can do to make a change in body composition – this one is probably the single-most immediately important one you can change – AND it’s hard enough on it’s own that it’ll take some practice.  This means…

  • beginning to order your burger without the bun (but for now, fries are ok)
  • getting the wings (yes, probably still breaded but not nearly as “bready” as pizza) instead of the pizza. Save the ever-hallowed pizza for nights when you REALLY know it’s going to be worth eating.
  • instead of having pasta when you’re out, you can have something rice based, or maybe potato based, or maybe just meat with vegetables!
  • breakfast will need to be a little more creative than cereal or bagels.  Try some of these ideas out.  Or just buy jerky and fruit or nuts from Trader Joe’s.
  • You will need to plan to have lunch be something OTHER than a sandwich – and this means, if you don’t like salads – you may need to start packing your lunch!  Fear not – there are so many tasty and VERY easy to prepare options. You may even find that you save a little money off of not buying food out.
  • possibly switching from beer to hard liquor (haha!).  Really though, even if you LIMIT your beer to 1-3 drinks, you’ll be better off if you are currently drinking more than that on multiple nights over the weekend.
3. Ask a lot of questions about all of this as you begin – practically every CFCCer who has been here for longer than a month already has some sense of what all of this is like and how it works for them.  The best plan is the one that works for you.

Friday, 3/16/12

15 Mar

SPECIALIZED SESSIONS: Advanced Oly 3-5pm and 5-7pm.
GAMES for the WEEKEND: Friday at 4pm (hopefully before your St. Patty’s Day madness), Saturday at 12pm, Sunday at 10am (this session has been moved up a little earlier – if a later day session is needed please contact me directly at erin@crossfitcc.com)

Irish Soda Bread, from Elana’s Pantry.

This looks like it's going to be a lot of fun! Save the date!

SELF-MYOFASCIAL RELEASE and MOBILITY: Coaches Choice, 10 minutes.
DYNAMIC WARM-UP: 3 rounds across the gym: High Knees, Butt Kicks, Toy Soldiers, Karaoke, Bear Crawl.
STRENGTH: SUMO DEADLIFT, up to a peak of 1.
METABOLIC CONDITIONING: WOD 12.4 – 150 Wallballs, 90 Double Unders, 30 Muscle-ups, 12 minute cap.

For more information about WOD 12.4 – check this out.

What’s the deal with the Nutrition-ey Challenge Stuff?

3 Jan

Four members of the last CFCC BCCC show off their food logs!

Here’s what you need to know about how CFCC is helping YOU to move into 2012 at your best:

This Wednesday (that’s right, today) there’s a Nutrition Seminar happening INSTEAD of classes at 630pm.  Why are we doing this INSTEAD of classes?  Because what you eat affects your mood, your body composition (whether you want to be leaner, or whether you want to gain muscle mass), and both of these things affect whether or not you will show up to class and how you will perform when you get there!  YOU ARE WHAT YOU EAT!

We want you to be at your best and that means giving you the whole picture of what optimal health and performance is like – and that’s not just training!  Remember, you can’t out-train a bad diet and we’re not about lying to the people we like most in Philadelphia!

What specifically are we going to talk about?

A quick recap of my personal experience with Paleo/Primal eating.

– what I know from experience

– what I will definitely NOT be assuming I know in today’s time.

– people who know more than me 🙂

Goal Setting: what does Nutrition have to do with training and health?

A comparison between what I eat (Paleo/Primal) vs. what is recommended for me by Conventional Wisdom.

– Insulin Regulation and what it has to do with Body Composition.

– Label Reading and WHAT FOOD IS MADE OF

Common Concerns about the Paleo Diet and a brief review of the phases CFCC has had with this:

Fat intake – fact vs. fiction

Cholesterol and Heart Disease – do I get both if I eat seafood???

Grains, Potatoes, Nuts, and Legumes – are they really the devil?

Is Dairy really scary?

So how do you know if any of these things are affecting you or not?

– What digestion is really supposed to be like – and what it’s not.

– How the phases of BCCC (CFCC’s Body Change Composition Challenge) work for most.

How to eat real, whole, food. 🙂

– for health, for fat loss, for mass gain, for optimal recovery.

– three go-to paleo meals —> EMERGENCY PROTEIN!

The Take-Home Pyramid.

Open Question and Answer Time.

Wednesday, 11/23/11

22 Nov

There will be no CrossFit Endurance this Wednesday and no 730pm hour.

Have you seen Ramsey’s pictures of Battle of the Bands yet? Prolly cause you’re not liking us on Facebook. LAME. SO LAME.

More Thanksgiving recipe ideas – this time from Balanced Bites!

Sometimes strong is REALLY strong…

SELF-MYOFASCIAL RELEASE: As needed, until 10 past.
MOBILITY: Box Assisted Spiderman Stretch, 1 minute each side. Calf Stretch, 1 minute each side. Wide Grip Hang, 5 attempts (switch grips a few times).
DYNAMIC WARM-UP: Short Loop Run.
STRENGTH: Overhead Squat, up to a peak of 3.
METABOLIC CONDITIONING: Each class will be split into 2 teams. Each team will be asked to push the prowler 30ft. In the space of 10 minutes, each team will be asked to push the heaviest load they can on the low setting. Each person on the team must push the prowler by the end of the workout 3x – so pick your loads carefully… your score is the total amount of pounds moved in 10 minutes.

Example: if Reid Hurley, Reuben Asia, Tyler Cox, Bill Kennedy, Drew Feith Tye, Amanda Strouse, Cassie Haynes Grassia, Angie Marfisi and Eileen Horgan are a team…

Each person has to move the sled 30ft. 3 times.  Assume that Drew, Amanda, and Eileen begin at 70lbs.  Then assume that Cassie and Angie move to 100lbs. and push the sled there.  Assume that Reuben, Tyler, and BK also push the sled to start at 100lbs.  Assume that Reid pushes the sled to start at 135lbs.  At this point, everyone has gone once.  Everyone has two more chances to add as much weight as they can to a push they can complete for 30 feet.  At this point, the team has 70lbsx3 + 100lbs.x5 + 135lbs.x1 MOVED, or a grand total of: 845lbs. moved 30ft.

*for our purposes sled = prowler.

Teams will probably run about that size (and will in most cases likely be smaller).

Tuesday, 11/8/11

7 Nov

For men, L-pull-ups are required in order to take the advanced class… for EVERYONE a one-armed handstand is required.  Come in today to get better tomorrow – and clear your schedule for the advanced class this Sunday at 12-2pm if you know you already pass all the requirements.

Looking to kick yourself into gear going into the Holiday Season?  Why not challenge yourself with a little friendly competition?  Sign up for Battle of the Bands the next time you’re in the gym!  It’s not THIS Saturday… but the Saturday after that.  Arrive at 8am, leave by noon!

If you haven’t seen it yet – this video created by Bill and Hayley of The Food Lover’s Primal Palate is of Fall Ball and their journey to Philly!  If you haven’t “liked” their Facebook Page yet – definitely check them out!

An excellent post from Mark’s Daily Apple about SO MANY THINGS that are great to keep in mind when transitioning to Fall and trying to perform or feel your best.


SELF-MYOFASCIAL RELEASE: Lax Ball to Shoulders, until 5 past.
MOBILITY: Band Assisted Pec Stretch, 1 minute each side. Band Overhead Stretch, 1 minute each side.
POSTURE and STABILITY: Handstand Hold, 1 minute.
DYNAMIC WARM-UP: Wrist Stretching and Forward Rolls to Skill work for One-armed Handstand.
SKILL WORK: Handstand Walking
METABOLIC CONDITIONING: For 10 minutes: 1 minute of Handstand Walking, 1 minute L-Pullups. Score is total number of L-Pullups.

If you cannot do L-Pullups, perform strict pull-ups (no chin-up/supinated/mixed grip allowed.)

GYMNASTICS at 730pm with Sammy:

Skill: Rope Climb + Kipping Handstand pushup
Metcon:7 rounds for time of:
7 Tripod Pike Up to Headstand
7 pushups

Cash-out: 1 legless rope climb (scale: 3 rope climbs)