Do Your Homework!
Tuesday
September Endurance Challenge
Run: 2 Mile TT
*max effort
How can I measure a route from my house?
Strength
Week 1
Deadlift
1st set- 5 x 65%
2nd set- 5 x 75%
3rd set- 5 x 85%*
*max reps
Metcon
AMRAP 15 minutes
12 Sit-ups
9 Burpees
6 Kettlebell, #53/#35
How to do a Kipping Pull-ups
This is the most desired skill by our clients in our gym and this is the more disired skill your coaches desire you to have. This week I want EVERYONE to get at least 15 minutes (accumulated) this week on the bar working on your 1) straight legs with a pulling back of the heels, 2) straight leg with a connection of heels back and toes forward. In class we speak about starting at the shoulders then working down. Now on this lecture work from the feet/ankls up to the shoulders. When you are able to get an agressive (controlled) swing that will iniate the 'Hollow Rock" Good Luck!
Labels: stoneway CrossFit, wender 531
posted by Scott at
7:00 PM
3 Comments:
Great turn out today and great work by all you! The evening class was bigger than it's been in a long time. The 6am class is usually the biggest. It's so encouraging seeing all the hard work everyone is putting in.
Emilee-6 1/3
Kelly-9 1/3
Audrey-7 1/3
Terry-9
Gabe-6.5
Colin-8:21 (2000m row)
Aaron-6 1/3
Max 7 1/3
Andy- 11 1/3
Taylor-9
Suzanne B.-8 1/3
Allison-10
Naren-8
Amy-6 1/3
Suzanne S.-6
Awesome Kip video... totally brought home the movements. Where's part 2?
p.s. Another great website for mapping out distances is mapmyrun.com You can also search your neighborhood for popular runs other people have logged :)
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