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Pull! Pull! Pull!

Nate A at UrbanCF’s FIGHT GONE BAD circa 2011

The pulling movement pattern should be solid: pull the shoulder blades (“scaps”) together, following through with the elbows. In the row, you drive with the legs and finish with the elbows. In the hang power clean, you drive with the legs and finish with the elbows (first up then forward). In the Pendlay row, you simply hold the position and finish with the elbows.

Better scap function lead to better posture and more efficient movement patterns overall!

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+ Macro Calculator – CALCULO

CrossFit WOD for Thursday 6/15

EMOM for 4 min: 12reps strict or weighted pullups

4 rounds for time
250/200m row
15 hang power cleans 61/43kg
15 Pendlay row, 61/43kg

Post time to whiteboard!

HellaFit WOD

A metcon to test your mental and physical stamina, guaranteed to get you #hellasweaty.

Endurance WOD

Long Interval: 4x 1000m, 60sec rest, 400m, 2min rest, 200m, 30sec rest

Working Women’s Wednesday

Jacki F and the CGO 17.3 crew

To all of our super buff lady friends- we salute you.

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+ Why Training Your Tendons Is Important – Mark’s Daily Apple

CrossFit WOD for Wednesday 5/10

30-25-20-15-10-5 reps for time:
front squats
pullups

Rx = 52/38kg and chin-over-bar pullups. Performance: 61/43kg and chest-to-bar pullups. Fitness = 20/15kg and jumping chest-to-bar pullups.

Post results to whiteboard!

Olympic Weightlifting WOD

clean + 2 jerks, front squats, and good mornings

Kettlebell WOD

– Primal movement mobility and warmup
– Suitcase carries. Read this article describing the benefits of kettlebell carries.
– We will work on Get Ups and two handed swings

Not Double Pyramid Helen

Mark G, Jeff P, Tony L, Cheryl C

How many people will skip CrossFit class today because they’re scared of rowing? Believe me, you don’t hate it, you don’t suck at it, you’re just scared.

If you were thinking about not coming, I double dog dare you to show up and kick a C2’s ass.

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+ 4 Tips to Improve Your Rowing Technique – Box Life Magazine

CrossFit WOD for Deload Wednesday 1/18

NOT Double Pyramid HELEN

for time*:
1500m row
63 wall ball, 20/14#
36 pullups
1000m row
42 wall ball, 20/14#
24 c2b pullups
500m row
21 wall ball, 20/14#
12 strict pullups

If you feel pretty damn good today, feel free to go for it. If your body needs some recovery just go through this list bit by bit with plenty of rest in between. Short sets. There is no time limit so you can mosey on through as you’d like.

Post time (or just attendance) to whiteboard.

Olympic Weightlifting WOD – w4d2

front squat, clean + front squat + jerk complex, behind-the-neck push press

Kettlebell WOD

GFE
Planks/Armbars
Skills: Snatch
Strength Day #5: 8 swings per arm every minute for 10 minutes