WOD 18 July 2013

18 Jul

photo (41)Level 2

Overhead squat 5-5-5-5-5

Broad jump – best attempt

As many rounds as possible in 12 minutes:
7 double kettlebell push press (20/12kg)
14 lateral box jumps

Level 3

3 power snatch 3-3-3-3-3

Back squat 3RM

As many rounds as possible in 12 minutes:
7 double kettlebell push press (24/16kg)
14 lateral box jumps

You can’t hide beneath those bands forever

So what started out as a silly detour from our Wednesday training in Vauxhall together (I covered Rachel in as many bands as I could attach to her) soon become a highly philosophical realisation that in all Rachel’s ridiculousness she was also a fitting metaphor for those of us who cling to our safety nets, in this case the bands we use for workouts.

photo (42)We use the bands for scaling. If you don’t have a pull up or ring dip, we can give you some extra help with one of the various bands. The aim is to get stronger and move down the bands but finally you need to be aiming to workout without one.

Easier said than done, I grant you. But if you want a pull up we have many strategies that can get you one. But whatever it is you are doing (partner assisted, negatives…) it needs to be happening often. Very very often. I always encourage people to get pull bars in their doorways at home. And if you have a strategy in place to get a pull up it will eventually happen.

The challenge after is not falling back to the bands when things get tough. Strategise your workouts. If you have a time cap and a manageable number of pull ups, maybe it’s time to forego the good score or time and just plod through without the bands. It’s the only way you’ll get to finally rid yourself of them once and for all.

Links & News

Don’t forget, next week we kick of our intermediate adult gymnastics class at CrossFit SE11 – Tuesday 23rd July at 8.30pm. Moving to a slightly earlier time slot in two weeks time.

And Aggie kicks off her Thursday night classes… tonight! Still time to grab yourself a place.

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