Monday, 9.22.14

“Start where you are. Use what you have. Do what you can.”~Arthur Ashe

Thanks to those who helped test/judge the competition WOD’s this afternoon. We need to test a couple of more and will be doing those on Wednesday at 6:30pm. If you can help, show up for the fun!

Starting a six-week pull-up challenge Monday for the members! Here are some ways to help you get that first strict pull-up OR how to increase your strength in order to more!

Frequency: 2 times a week, spread out by 2-3 days each

Day 1
Negative chin-ups, 4 x 2-3

Day 2
Flexed-arm hang, 4 x 15 seconds
Assisted pull-ups, 4 x 8

• Do a 5-second negative, 1 jumping pull-up OR a 10-second flexed-arm hang as frequently as you wish.

• Forearms can be trained if grip is an issue.

• For the negatives, work on being in control throughout the ROM and not just at the top.

• For the flexed arm hang, increase by 5 seconds when you can (usually about every 2-3 weeks).

• Test yourself every 2 weeks to see if you can do a strict pull-up yet. It’s okay to jump up and start at the top (don’t count that one), lower yourself down and then try to come back up. Be sure to go at least ¾ of the way down for it to count as one rep.

Looking forward to seeing “Got my 1st Pull-up” on the PR board!! Do the Work, See the Results!

Back Squat 5 x 5 @ 70% of 1 rep max

AMRAP in 12 minutes of:
40 Double-unders (3x singles)
20 Russian KB Swings (53/35)
20 Pistol Squats – Alternating

Bonus Work:
3 x 30 Standing Plate Twists
90 sec Superman Hold
Row for calories

Have a great Monday!

Work Hard, Eat Clean, Be Blessed!



book a
free intro

Talk with a coach about your goals, get the plan to achieve them.