Wednesday 21, 2010

Shirts are being ordered!
If you want a shirt, please tell me pronto. We aren't able to have red v necks like I thought, but here are the options:
Crew necks in black and rted
V necks in black and white

4 Rds
Row 500m
20 CTB Pullups
rest 2 minutes
MUST BE CTB OR WILL NOT COUNT

If it's not legit, it's not worth spit.
Here's the deal guys: full range of motion is crucial
Every movement we do has to be done well. If you miss full depth on squat, you miss out on working all the muscles. The same goes for push ups, sit ups, wall balls, etc.
In today's WOD's case, it's all about the chest to bar. Don't loose out on any reps just because you don't want to pull as hard. Better to take an extra second on the rest than waste energy on a failed pull up.
CTB pull ups are great for building up strength, and will help when learning both ring and bar muscle ups.

Tuesday 20, 2010

Lift
Max weight TGU w/ barbell or dumbbell

WOD
15-13-11-9-7-5-3-1 HSPU
1-3-5-7-9-11-13-15 L Pull ups