PRACTICE THE HARD STUFF!

This is my friend and training partner Brady. Besides being a cool dude there are two things I want everyone to know about him. #1 He is stronger than you and #2 he got that way by practicing difficult movements. Sure, he regularly trains the common yet effective movements like deadlifts, squats, cleans and presses, but he also spends quite a bit of time up side down working handstands. Walk into Crossfit Obsession any day of the week and you can find Brady walking on his hands, practicing L-Sits, or completing various movements on the rings. Exercises like the ones just mentioned work smaller muscle groups that standard movements just don't seem to condition as much. Begin with holding an l-sit for as long as you can for a few sets and do handstands against a wall. Jump on a set of rings and practice ring pullups and dips. If your gym doesn't have any rings you belong to the wrong kind of gym. If you want to get strong like Brady here are two great Crossfit workouts that stress the use of body control and functional strength.
WOD#1
21-15-9
Handstand Pushups
Ring Dips
Pushups
-for time

WOD#2

As many rounds as possible in 20mins

Muscle Ups x 2
Handstand Pushups x 4
70lbs Kettlebell Swings x 8

*You can find video demonstrations of all exercises on Crossfit.com under exercises and demos. I highly recommend scaling down the weight and reps for beginners.