UncategorizedDecember 1, 2015
December is NO BANDS month!
If you are working on pull ups, we are going to switch things up to help you reach your goals faster. By incorporating variety, we will be working on ALL of the muscles and movements needed to get you your first pull up!
Here’s the deal, if you currently use ANY bands at all to do your pull ups in metcons, you will be switching to the options below for the next month, and keeping them in the mix after that.
If you use a GREY band or thicker, you will be switching to Ring Rows.
This video shows EASIER rings rows, HARDER rings rows, and SLOPPY ring rows (don’t do these kind).
As the ring rows get easier, move your feet forward, and/or lower the rings.
- Keep your body as tight as possible
- Tip your toes up toward the ceiling
- Pull all the way to your shoulders, and lower to straight arms
If you use ORANGE or RED bands (NOT grey), please use the following options:
JUMPING PULL UPS
This video shows them done at WRIST height (area beneath wrists touch the bar when standing straight) without negative, WRIST height with negative, and HAND height.
-Arms are straight to start. Look straight ahead with chin over the bar at the top
-Position your feet directly under the pull up bar
-If you do the negative, lower slowly under your arms are straight, without feet touching the ground for support.
JUMPING PULL UPS FROM BELOW THE BAR
-Start with fingertips below the bar.
-When you grab the bar, make sure you don’t start with an excessive bend in the arms (ie: dont jump to halfway up the pull up)
BARBELL or RING FOOT SUPPORTED PULL UP
This can be done by setting up a barbell at the height of your wrists as you sit on the ground with hands above your head OR with rings at that same height. This video shows some reps at the end that are SLOPPY. Don’t do those kind!
-Keep heels on the ground as needed, and whole foot on the ground if you need more help from the legs.
-Keep hips DOWN. Resist the urge you straighten your body out like a plank. Make the movement look more like a pull up and less like a laying down ring row.
REMEMBER, no matter which option you choose to do on any give day, or how hard you decide to make them feel for yourself, there IS NO ONE WAY to get you pull up. Plenty of people have gotten them using the bands, but plenty have not. So we’re making sure that everyone gets a fair chance at seeing all the options and which work for them!
Questions? Ask Alycia, Justin or Matt. And in class, any coach can help you further modify or scale up or down or remind you of what to do.Posted in News & Events, Uncategorized, WOD | Leave a comment August 11, 2014
“Fight Gone Bad” – ish
1 min Wall-balls (20/14)
1 min KB Swings (53/35)
1 min Box Jumps
1 min Push Presses (75/55)
1 min Row (Calories)
1 min Rest
Extra Credit / Skill:
Freestanding handstand holds / FSHSPUs
7 sets of the sequence:
1 Power Clean
1 Front Squat
1 Push Press
1 Back Squat
1 Push Press
Back Squat 4
12 Front Squats
- 2 minute rest
or, if you were here yesterday,
Push Press 3
10 Push Presses
10 Box Jumps
10 Hollow Rocks
Hex-bar Deadlift 3
Teams of two complete:
30 Box Jumps
20 Russian Twists