Many, many of you have the goal of pull-ups. Of course, you must have the strength to be able to do a strict or dead-hang chin-up or pull-up before you can move on to kipping pull-ups. However, you can start working the basic kipping positions. We do this all the time when we work hollow holds, superman holds and back to bellies. The kip is driven by the shoulders and hips. It starts by alternating between a hollow hold and superman while hanging from the bar. Watch today's Technique Tuesday video for tips on controlling your swing and the magical moment when you pull your chin over the bar.
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Deadlifts and Double UndersBy Coach Leslie
I have written several times about the importance of competition. I've heard it said that competition develops character. I completely disagree. Competition reveals character. You often hear us Coaches talk about the difference between training, practicing and competing. In class, everyday, you are training and practicing. This means you're scaling complexity, managing load and volume for a specific stimulus, and working on mechanics and consistency. Training and practicing are what make you better, more efficient, and ultimately faster, stronger and more fit. If you're competing in class by comparing your times/score to others you are missing a HUGE opportunity to work on your own fitness. If you are competing in class you are letting your ego get the better of you. Your ego is not what's going to make you faster, stronger and more fit. Your ego only cares about right now. It doesn't care about the progressions, the process, the mechanics, or the consistency. But, you need the progressions, the process, the mechanics, and the consistency to get faster, stronger and more fit. The time for being competitive is when you're in an actual competition, AND that time is TODAY! We are doing another BTWB Earned Series challenge today in all of our classes. The deadlifts and double under workout today is one we have trained and practiced every year for the past 7 years. That's right, I program it at least once a year and sometimes twice. Most recently we did it on June 14th. I repeat workouts, especially benchmarks one's like today's, so that we can PROGRESS towards specific skills. Today's deadlifts and double under workout provides an excellent opportunity to try heavier deadlifts because the volume is low (only 30 total reps). There are 150 double unders so it makes for a great opportunity to try for your first double unders in a workout. Progressing toward the Rx standards by doing a scaled version that is appropriate for your current fitness level is what makes you get better, that's why there are scaled benchmarks for today's challenge. Just because you can't do something as prescribed, yet, doesn't mean that you're no fit or strong. Your fitness journey is unique to you, and today you get to measure it. Good luck! "Out beyond ideas of wrongdoing and rightdoing there is a field.
I'll meet you there. When the soul lies down in that grass the world is too full to talk about." - Rumi |
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