Hitting some bodyweight movement from a different angle

Nick | 10/06/2014 | 10

Today’s strength is an introduction to some ideas we’ll be working with next programming cycle.  Mainly, we’ll be building tempo and stability control in our pull ups and push ups.  The number we get through today will not be important, rather the speed with which we do them will be our focus.  For both the pull ups and the push ups take 3 full seconds to ascend/descend, hold full elbow flexion for 3 seconds and then take another 3 seconds to descend/ascend.  We’ll be working with you to scale this for maximum effectiveness.  Don’t be surprised if the scale is a little different than you expect – bands will be a last resort here.  Make sure to write down or remember how we go about this today.  We’ll be using this idea quite a bit in the near future.

STR:

Gym 14
5 pull-ups
5 push-ups
10 pistols

Pull ups and push ups should have a 3 second hold at the top/bottom respectively and a 3 second ascent/descent

WOD:

2k row
EMOM 3 power cleans (155/105)

Announcements and happenings: 

We’re cleaning the cubbies!  Please remove anything you have stored in any of the cubbies by Wednesday 10/8.  All items left in a cubby will be put into the lost and found at that point.  On Monday, 10/13, the cubbies closest to the main room will be for daily use (emptied every night) and the second set of cubbies with be for long term use.  We ask that you limit the amount of space you use for long term storage to help allow enough room for everyone that needs it.

We will be closed on Monday, October 13th for Indigenous People’s Day.

Hardcore Parkour! Constantly varied means being ready for anything. So whether you are bounding over desks in your office or dreaming of becoming an American Ninja Warrior, we’re here to help you achieve your wildest dreams! On Saturday, October 25th from 11:30am-1:30pm we will be hosting a Parkour Seminar at CrossFit Fenway! Parkour is the physical discipline of training to overcome any obstacle within one’s path by adapting one’s movements to the environment. We will have three professional Parkour instructors to lead a seminar. These guys really know their stuff and have worked with CrossFit Games athletes to help them learn the ways of Parkour. We will be capping the seminar at 30 people and it will be $50 to attend.  Email Mandy if interested!