Thursday, September 20th, 2012

Congratulations! If you've been to class all three days this week you get to take a well-earned rest day. If you missed a day, you get to do the following:

SKILL: Muscle Up Practice

If you are close to having your first muscle up this is the time to make it happen! If you still feel like you have a ways to go, use this time to build strength in the different parts of the move. (Strict Pull Ups, Kipping on rings, transition practice on low rings, etc.) Here is Carl Paoli discussing muscle ups...again. (we'll keep posting it until the cows come home!)

Click on and Watch Me

WOD: For Time

50 Kettlebell Cleans (25 each side) Demo

100 Russian Swings Demo

100 Kettlebell Snatches (50 each side) Demo

REC: Practice a one minute air squat. Start facing the wall, with toes 2-3 inches from the wall. Without touching the wall slowly lower yourself down for a 30 second count, get hip crease below parallel, then slowly raise yourself back up for a 30-second count. This is excellent work for developing core, hamstring, low back and glute strength; which is commonly the cause of a poor air squat.

Thursday, Sept 6, 2012

SKILL WORK: 10 minutes of Muscle Up Practice

The skill work is not to be wasted. It's important time to get better, so use it wisely. To help you get the most out of it, watch these videos from the gymnastic and muscle-up guru, Carl Paoli. He teaches a good progression with bands that any of you can start working on. They are free videos in the CrossFit journal. If you don't have a subscription to that, click on the icon in the sidebar and subscribe. You don't a subscription to watch these videos but it is worth every penny.

Muscle Up Progression Part 1

Muscle Up Progression Part 2

WOD: "Deads & Pulls" 15 Minute AMRAP 10 Deadlifts (225/155) 15 Pull ups

REC:Two attempts at max time plank holds. You can start on your hands in a full military plank or on your elbows. You must stay rigid through the core. Pull your belly button into your spine! Your time is up once you shift your position at all, be honest with yourself. Aim for at least 3 minutes each time. Good luck.