Continuing with our theme from Tuesday of form, technique, and range of motion, we have some more skill movements to continue improving on with rope climbs, pistols and toes to bar.
Rope climbing is about as cut and dry as you can get. There are right ways to climb a rope, and there are down right wrong ways to climb a rope. Since adding our ropes in the back room we have had a few rope climb days. Many people have come in tentative, images of snarling 6th grade gym teachers in their heads, but have left having gotten up and down the rope a few times. If you haven’t made it to a session where the strength is rope climbs, get to one. The technique is easy and you will be flying high in no time. One of the trainers can even get some picture evidence like we see to the right as proof for family, friends, or Coach O from elementary school.
Lets keep going with the emphasis on range of motion and form for today’s WOD. With pistols and toes to bar we have more high skill movements involving a good deal of strength and technique to make them work. Pistols are just like HSPUs in the sense that we need to work the fullest range of motion possible when scaling to build towards RX. There are a number of scaling options that will help build your pistols so be aware of all of them. Toes to bar build a lot of good core and grip strength so even when scaling try as hard as you can to be hanging from those pullup bars.
And of course we are taking advantage of the tropical mid 40s this week is throwing at us and doing some running as well!
February 16, 2011
16 pistols, alternating
300m Run (Yawkey and back)
8 Toes to bar
Help defend our title. Nominate CrossFit Fenway as the Best Health Club in Boston in the Boston Phoenix 2011 Best Poll. Go here and fill in CrossFit Fenway in the text box next to health club (once a day per e-mail address). Be sure to complete the survey by hitting the submit button, followed by the finished button, entering your name and e-mail address, and then hitting submit, otherwise your nomination won’t count.
***No classes at CFF on Monday, February 21 in observance of Presidents Day
Orders placed with Paleo Comfort Cuisine by this Sunday, February 20th at 9 PM will be delivered Tuesday, February 22nd at 5 PM. Orders placed after Sunday, February 20th at 9 PM, before Wednesday, February 23rd at 9 PM will be delivered as normal on Thursday, February 24th at 5 PM.