Handstand Challenge


December is the time of year where fitness gets pushed to the back burner. Let’s not make this the case this year. For the month of December you will be challenge to hold a handstand.

This is something that is quick and easy to do. If you’re at work, at home or even at the air port. Each day you will have to hold a handstand and as the days go on the longer the handstand holds!

How To: Handstand Hold

Some benefits of the Handstand:

Strengthening Your Upper Body

Not only does a handstand force you to engage your core, but of course it also forces you to use your upper body to stay upright, especially your arms and shoulders.

Relieves Stress

Handstand is known as a cooling posture, meaning that it helps you to draw your attention inwards. This posture is extremely helpful if you are having anxiety, stress, fear or otherwise worrisome thoughts.

Improves Blood Flow To The Eyes

When you flip over, you will be sending extra oxygen and nutrient rich blood to the head, and that means more will be getting to your eyes. This can help to prevent macular degeneration and other eye issues.

Improves Digestion

When you allow the effects of gravity to be reversed on your digestive organs, you will help to move stuck material, release trapped gases, as well as improve blood flow to the all important digestive organs — increasing nutrient absorption and delivery to your cells.

Decreases Fluid Build-Up In The Legs, Ankles, And Feet

Edema in the legs is no fun, and it can happen if you tend to spend long hours on your feet. Reversing the effects of gravity on your bodily fluids will help to flush out built up water in the legs, relieving the uncomfortable feeling of edema.

Develops Strength In The Core Muscles

Handstand is a major core workout. You will rely on your core strength to hold your legs up and keep your balance throughout the pose. Having a strong core makes you more durable and less prone to injury.

Rich Martinez


Have You Met Rich?

  • How long have you been a member of Nela Athletics?

I would say 6 years off and on like a normal procrastinator.

  • What’s your favorite CrossFit/Ignite achievement?

Getting healthy again. I was overweight/out of shape and did not notice really until I started CrossFit.

  • What are three benefits that you have experienced through working out?

Being able to get focused. Learning to be more disciplined and feeling good overall.

  • How has your life changed from when your first started to now. Can be physically, mentally, emotionally.

You definitely see a difference physically but the mental part is what matters the most. Not only do you learn how to be disciplined in the gym but you use the same tools in your everyday life.

  • Have you had any physical changes that you noticed? 

It has to be the amount of weight I dropped while getting stronger. The before and after pictures are kinda crazy. I went from 240lbs to 175lbs. It took a couple of 2-a-days to get there but it was satisfying seeing the changes. .

  • What is your favorite part of the NELA Athletics experience?

The grind. If you don’t show up, you don’t get results. Motivation can only last so long… you have to stick to it mentally.

  • What are some hobbies or activites you are into besides CrossFit

Going to sporting events or hitting some bars to watch games… yeah, that might have had a part to my weight gain ha!

  • The zombie apocalypse is coming, who are three people you want on your team?

Superman, Batman & Thanos.

  • If you could be in any movie, what would it be and what character would you play?

Currently, any John Wick movies as John Wick.

Charley Galicia


Have you met Charley?

  • How long have you been a member of Nela Athletics?

I’ve been a member since 2014 I think?

  • What’s your favorite CrossFit/Ignite achievement?

Handstand push ups and recently backwards handstand walk.

  • How do you think you have benefited most from Nela Athletics?

Knowing how far I can push myself, and having my partner Wes enjoy working out that he became a coach.

  • How has your life changed from when your first started to now. Can be physically, mentally, emotionally.

My life changed by the gym by enriching my life by giving me all these friendships that have enriched my life.

  • What are some hobbies or activities you are into besides CrossFit?

Reading

  • What is one thing people don’t know about you?

I started CrossFit in Long Beach in 2012

  • If you could only listen to one song for the rest of your life, which song would you pick?

The Greatest Love Story by LANCO.

24. A Life Wes Ordinary


We wrap up our deep dives into the show hosts by burrowing deep into Wes Mendelson, a guy who normally offers a kind smile but doesn’t share much. Turns out, still waters run deep! Plus, some news about the future of the show. Check it out!

Check out this episode!

No Kip November


What is No Kip November?

For the month of November you will be challenge to go through your workouts without kipping! That means strict pull ups, muscle ups, ring dips, handstand push ups, toes to bar, and any other movement that you could kip too.

Yes your WOD times most likely will be slower than usual, but one month of building up the correct muscle groups will make it all worth it!

WORK CAPACITY

We define fitness in CrossFit as your demonstrated work capacity over broad time and modal domains. Work equals the force required to move an object or your body multiplied by the distance it travels divided by the time it takes to complete the movement. So if you can decrease the amount of time it takes you do pull-ups, handstand push-ups or muscle-ups then your demonstrated work capacity has gone up.

Increased work capacity is great but not at the expense of strength. Nor is increasing strength at the cost of work capacity. What’s awesome about gymnastics movements is the better you get at the strict movement the easier the dynamic (kipping) versions will be.

GYMNASTIC STRENGTH

 Common things said by athletes “I have a love/hate relationship with strict gymnastics movements. I see the benefit in them but they are so hard to do and that gets a little frustrating.” For example: “I think I can manage about 7-10 strict pull-ups (really probably 3 or 4 if I maintain a hollow body position while doing them), but I can knock out between 25 and 30 kipping pull-ups.” “This is because I’ve spend much more time working on my kipping and have pretty good technique. I use my entire body to do the work and am pretty efficient.”

Imagine how many kipping pull-ups you be able to do if you could do 20 strict pull-ups. Developing strict gymnastic strength is so important to your overall fitness. It develops body awareness and control as well as being very impressive to watch.

MUSCULAR HYPERTROPHY AND STRENGTH

Building muscle and foundational strength is key for any level of fitness and sport. While both pull-up movements are similar (kipping vs strict), strict pull-ups will work to develop the concentric, isometric, and eccentric muscle actions through the range of motion trained. Kipping pull-ups have a tendency to decrease the amount of strength and force production needed to complete the movement because of the kip motion propelling the body upwards (via hip extension).

LAST REP

With that said, athletes and coaches who are looking for increased body mechanics, awareness, muscular and grip endurance, and specific gymnastics or competitive fitness skills; the kipping pull-up is a necessity for overall development of an athlete.

I know there is a culture of kipping being the cool thing to do. But what if we changed that and developed a culture of strength and strict movements and just used kipping in specific circumstances? Like the your local competition or even the CrossFit Open. We’d be stronger, have better body control and kipping would be even easier.

Richard Carmona


Have You Met Richard?
  • How long have you been a member of Nela Athletics?

I have been part of NELA for about 5 years now.

  • What’s your favorite CrossFit/Ignite achievement?
Competing along side my wife in some local competitions.
  • How do you think you have benefited most from Nela Athletics?
Having fun with fitness and like minded people.
  • How has your life changed from when your first started to now. Can be physically, mentally, emotionally.

The hours spent in the gym not only strengthen my body, but it has strengthened my mind allowing me to overcome many obstacles.

  • What are some hobbies or activities you are into besides CrossFit?

Swimming, paddling (on a board), spending time with the kids at the beach.

  • What is one thing people don’t know about you?

I can juggle pretty well.

  • If you could only listen to one song for the rest of your life, which song would you pick?

I like a lot of songs, don’t have a particular favorite. Really in to BPM and electronic.

Liz Gurrola


Have you met Liz?

  • How long have you been a member of NELA Athletics?

About 2 years

  • What’s your favorite CrossFit/Ignite achievement?

My favorite achievement so far has to be getting my pull ups ! Though they are not perfect, I try my best to practice them when I can.

  • How do you think you have benefited most from NELA Athletics?

NELA Athletics has benefited me in many ways. From understanding my body and the strength I have gained, to all the amazing friends I have met through its amazing community as well.

  • How has your life changed from when your first started to now. Can be physically, mentally, emotionally.

From when I first started at NELA to now, I have definitely grown as a whole. I am happier, stronger and more at peace with myself.

  • What are your hobbies or activities you do enjoy outside of CrossFit?

A hobby of mine would be planting/potting cacti and succulents. I also enjoy days out on the lake fishing.

  • What is one thing people don’t know about you?

Something a lot of people might not know about me is that I used to play the violin in a mariachi ensemble.

  • If you could pick three famous people to be a part of your entourage, who would you pick?

Kate del Castillo, Ellen DeGeneres, Barrack Obama

TOP 5 TIPS TO CRUSH THE OPEN


HAVE A GOAL.
Whether it’s doing all workouts RX, getting your first pull-up or just having fun with your crew – set a goal for yourself as this makes you more accountable.

MAKE A STRATEGIE & CHECK STANDARDS.
As soon as the open WOD is announced go over the movement standards and make a game plan. Make sure you stay in your own lane & try to figure out what works best for you.

WARM UP PROPERLY.
Bring your heart rate up and get a light sweat on. Jump on the rower or the bike for that and go for 5-8 min of easy pace with a 10sec sprint on top of each minute.
Make sure you do some short stretches and got for a spicy warm up round before you hit the workout hard.

NUTRITION & RECOVERY.
Eat enough carbs during the week to make sure your glycogen storages are replenished and stay hydrated during & after your training sessions.
Sleep at least 7 to 9 hours per night, take care of some solid stretching and foam rolling to get your body ready for the next workout. Don’t forget the cool down after you finished a workout. Spend 7-10min on the bike.

HAVE FUN.
Get some friends together or if your gym is having a Friday night lights event – don’t miss out on that. There is nothing more motivating than doing the workout in front of a cheering crowd or next to your buddy who is pushing you to the limits.

Tony Cano


Have You Met Tony?

  • How long have you been a member of Nela Athletics?

I think about 4 years now.

  • What’s your favorite CrossFit/Ignite achievement?

Being able to link multiple chest to bar pull-ups.

  • How do you think you have benefited most from Nela Athletics?

Overall health and staying in shape for the most part.

  • How has your life changed from when your first started to now. Can be physically, mentally, emotionally.

Much stronger now than ever.

  • What are some hobbies or activities you are into besides CrossFit?

Basketball crazy!

  • What is one thing people don’t know about you?

Im a sucker for romcoms. did I say that right?

  • If you could only listen to one song for the rest of your life, which song would you pick?

Find a way by A Tribe Called Quest