Energy & Conditioning – Pamela Gagnon: Week 4 – Fitness Workouts, Nutrition Tips, Supplements

Energy & Conditioning – Pamela Gagnon: Week 4

EDITOR'S NOTE: Pamela Gagnon was launched to CrossFit in 2010 and not too long ago completed eighth on the CrossFit Video games Masters Division. Pamela has made Regionals as a person for 4 consecutive years. She coaches at Rising CrossFit Ballantyne in Charlotte, North Carolina and travels the world as a Lead Coach for CrossFit Gymnastics Certifications with Jeff Tucker. As a busy mom and spouse, she feels fortunate to have the ability to coach, prepare, and do gymnastics into her forties.


4 Weeks of Handstands and Handstand-Based mostly Expertise and Energy

All through the following 4 weeks, I might be programming important actions to assist along with your stability, shoulder and core power, and coordination – all important parts of handstands, freestanding handstand push ups, press handstands, and handstand strolling.



Deal with these 4 issues when doing handstand work:


  1. Type issues! Pointed toes, tight core, and energetic shoulders are all necessary.
  2. Hold nearly all of your weight mid palm however use your fingers to "grip" the ground to seek out stability.
  3. Gaze your eyes in-between your thumbs (with out transferring your head an excessive amount of). This can show you how to discover your stability.
  4. Unfold your fingers for extra floor space.


*** All the time ask for a spot when wanted or scale the motion.


Click on on every week to go on to any of the 4 weeks of programming:

  • Week 1: Stability, Handstand, and Core
  • Week 2: Strolling and Core
  • Week 3: HSPU, Urgent, and Core
  • Week 4: Placing all of it Collectively


Or, click on right here to obtain the PDF together with a hyperlink to the YouTube playlist.


Week 4 – Placing all of it Collectively

Day One

Strict Diane with a "rocky" twist
Deadlift (225/155)
Hole rocks (tuck place for scaled model)
Strict HSPU



Day Two

Relaxation as wanted between units.


Rx'd work:

3 rounds for high quality

  • 20 field shoulder shrugs off rings (preserve arms straight)
  • 15 HSPU
  • 60-second handstand maintain



Scaled work:

3 rounds for high quality

  • 20 field shoulder shrugs off field (preserve arms straight)
  • 15 HSPU on field
  • 60-second handstand maintain



Day Three

Ability: 3 x max-effort handstand maintain (in opposition to wall or freestanding) relaxation as wanted between units



12 minute AMRAP of:

  • 10 V-ups
  • 12 shoulder touches
  • 12 squat to 1/2 leap flip
  • 12 inchworm with pushup