“A man always has two reasons for doing anything: a good reason and the real reason.” – J. P. Morgan
The 8:15am class after a long week of PRs! You guys did awesome!
No Buttercups class today. No Pups class tomorrow. CFOIB Kid’s classes resume Thursday.
WOD
A) Test: Max pullups in 2 minutes. No kipping allowed.
B) “Little Bear”
40 Deadlifts 65/45
40 Hang Power Cleans
40 Front Squats
40 Push Presses
40 Back Squats
EWOD
Run: 5:00 on, 2:30 off, 6:00 on, 3:00 off, 7:00 on
Row : 5:00 on, 2:30 off, 6:00 on, 3:00 off, 7:00 on
Coach’s notes: Each time you drop bar you must do 10 situps immediately. Post total pullups and time completed for “Little Bear” + situps completed to comments. For Endurance: Perform each set at just short of maximal effort. Post sport and distances to commen
Yep, you heard me! No kipping pull-ups allowed . . . for the next 3 – 4 weeks that is. As we move into our next programming phase we are once again shifting gears and focusing on TA-DA! our weaknesses!
There is a huge gap in our strength (aka: weakness) in terms of moving from banded or assisted pull-ups straight into a violent and often times improper & dangerous kipping pull-up swing. We know you are eager to get your first unassisted pull-up, but as we teach you in the On Ramp Course, there is a proper strength progression that we all must follow. You have probably heard me saying “Unless you have 10 unassisted dead-hang pull-ups you have no business swinging away on the pull-up bar”. Well, I’m tired of just “saying it”. That is why we are enforcing the NO KIP rule all across the board and taking you all back to basics. Coaches included.
Our emphasis over the next few weeks will be on the fundamental body weight movements we all know and love: the pull-up, pushup, handstand pushup, and toes to bar. We will eliminate the kip (or swing) from ALL pull-ups and instead execute our movements S.T.R.I.C.T. If that means we are all back in bands come Tuesday- then so be it. After a couple of weeks of strict movements we will all be a hell of a lot stronger which equals safer in terms of the kipping pull-up. Just in time for the CF Games Open!
And of course we will continue to train our barbell lifts and ancillary movements- this is still CrossFit 🙂
“What does all this mean?” No worries, your coaches have got you covered. Just show up for classes and we’ll explain more . . .
Until then, read this.
“Bringing CrossFit to ESPN” by Ben Cafardo, ESPN Front Row.
Pam.
Team WOD
In teams of two complete:
800m overhead med ball run
Immediately upon entering the door (all while never dropping the med ball):
3 Rounds for Time:
30 Box Jumps (while partner holds med ball)
15 Med Ball Bar Passes
15 Med Ball Situps
Then: Drop med ball and run 800m together
Coach’s Notes: 3 burpee penatly for each time you drop the med-ball apart from the final run.
In teams of two complete:
800m overhead med ball run
Immediately upon entering the door:
3 Rounds for Time:
30 Box Jumps (while partner holds med ball)
15 Med Ball Bar Passes
15 Med Ball Situps
Then: Drop med ball and run 800m together