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I hope that everyone had a great weekend!



Great picture of Jes on top of Half Dome in Yosemite:



Great picture of the Saturday Class. They are working many different core stability/strengthening drills.



Pullup training

This picture demonstrates how to use a band slightly different than how we have been using it in the past.


We can use this technique of band to learn and get better at pull ups. We can also use it for muscle ups.

Take the band and wrap it around the pull up bar multiple times to the desired tightness that you are looking for. You then place your arms in like a back pack and it becomes a great learning tool. One of the reasons I want you guys to use this in comparison to putting it on your foot is because often times with the band on your foot you can become out of control and it doesn't mimic the Kip as well. This is due to the fact that you can't bring your head through your shoulders since the band is usually in the way.

Please use this technique the next time you are doing band assisted pull ups.



Workout for tomorrow:


Split jerk from in front or behind the neck
1 1 1 1 1

Please make sure you have a game plan on how to dump the load safely if needed.
A Crossfit.com special
Run 800m
30 clean and jerks
Run 800m


Please note the weight is not prescribed here. You must find a balance between getting a good time and having a good weight. My recommendation would be 155# to 175# for men.


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