Okay, you not only survived, but thrived through April’s Oly warmup. We saw some good lifts last Friday, and heard the Jon DiBiasio PR bell ring (the plaque’s on the way). Some of you even grew to enjoy the warmup. Weird, right?
Well, it’s May, and time for something different, a bodyweight warmup. We’ll be alternating between strength/volume days and skill days. The focus of the former is improved strict pull-up and push-up ability, while we’ll be working on hollow body position and kipping for the latter (raise your right hand and repeat after me, “I will NOT attempt kipping pull-ups until I can perform strict pull-ups”).
Obviously the goal is improvement in these bodyweight movements, but it can be more specific than that for each individual. Maybe you want to begin performing push-ups as prescribed in WODs, or you’d like to get your first strict pull-up, both great milestone goals. I see the combination of everything we’re doing as an opportunity to develop kipping toes-to-bar. Bottom line, we’re practicing the bodyweight basics all month, so you can build a solid foundation, and hopefully move on to the really fun, cool, stupid human tricks.
May 6, 2014
Push Press 3-3-3-3-3
Front Squat (135#/95#)
CrossFit Fenway Knit Hats! Just in time for, uh, spring! In case the weather remains on the chilly side, or you have copious amounts of handstand push-ups to do, you can now keep your ears warm and protect your head while also representing CFF. Complete with a pom-pom, and in perfect colors for rooting on the Olde Towne Team. Pick one up today for just $20.