Monday, January 11, 2015

Hi there. 

Just a reminder about our open gym schedule to go along with our class schedule. 

  • Mon: 8:30pm
  • Tues: 11am
  • Wed: 830pm
  • Thurs: 11am & 830pm
  • Fri: 630pm
  • Sat: 12pm

These times are set up for you to come in and work on weaknesses or catch up on a workout that you missed out on and want to hit. 

We also have a few seminars coming up over the next couple of months leading into the open. On Saturday, January 23rd at 11am, Sarah Brown will be leading us in a Mobility Seminar. Sarah recently completed her CrossFit Mobility Certificate and wants to share with us a bit of her knowledge on how to provide better maintenance to our bodies before and after a workout. This will take place instead of our regular 11am class that morning so come in and get a workout early and stay for some mobility and good times at 11am. 

Strength

Pullup Progressions

If you do not have pullups:

  1. Strict Banded or Partner Pullups x 2-3reps x 3sets - focus on slow, controlled movement
  2. Chin over the bar active hang x 10secs x 2sets - use band/partner if necessary
  3. Deep Ring Rows x 4-6reps x 3sets

If you do have pullups:

  • Strict Pullups x 2-3reps x 2sets
  • Kipping Pullups x 4-6reps x 3sets + 1 ME set

For the kipping pullup part, we want you to rest 2mins between each set and then on the final set, set 4, we want you to hit a Max Effort set (hang on to the bar). This is going to test our capacity to do pullups after our pullups have been fatigued, which will be extremely important in the open. Do C2B if you can. 

Conditioning

3 rounds

  • 20 American KBS
  • 20 Situps 
  • 20 Pushups

Something to get that metabolism flowing to start off our week. 

- Team 782