I hope everyone had a good weekend. Please remember that we have 7:30 pm classes Monday through Thursday.

Here is a picture of one of my fellow Crossfit certification staff trainers Eric. In this pic he is demoing 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.

 

  

Here is a picture of Jess at half dome this weekend.

 

  


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.