Wednesday we’ve got a movement more often found in a WOD for strength, and a typical strength movement in the WOD. Weighted pull-ups are great for developing pure pulling power, improving your unweighted pull-ups, and increasing grip strength. If you’re still using bands for your pull-ups it’s all good, you get to determine the least amount of assistance you can use to pull from hanging at full extension, to chin-over-the-bar glory.
Our metcon has back squats from the rack. We’ll most likely be going in heats, but before loading up your bar think about how much weight you’re using. The load for these squats should be no more than 50% to 60% of your 1 rep max. It may get to the point where the sets need to be broken up and reracked, but it should not get to the point where you’re only completing a rep or two at a time. It’s something a little different, but isn’t it always?
February 9, 2011
15 Back Squats (80kg/55kg)
Help defend our title. Nominate CrossFit Fenway as the Best Health Club in Boston in the Boston Phoenix 2011 Best Poll. Go here and fill in CrossFit Fenway in the text box next to health club (once a day per e-mail address). Be sure to complete the survey by hitting the submit button, followed by the finished button, entering your name and e-mail address, and then hitting submit, otherwise your nomination won’t count.
Paleo meal delivery is now available at CrossFit Fenway from Paleo Comfort Cuisine. Place orders by 9 PM on Sunday for Monday delivery at 5 PM, or by 9 PM Wednesday for 5 PM delivery on Thursday. These tasty, prepared meals eliminate any excuses between you and clean eating.