Thursday 12.15.11

Connie gets the kip! Practice, baby, PRACTICE.

You know, it kinda sucks to not master something on the first try. I used to procrastinate practicing my piano lesson assignments for the week. What happened? The morning of my lesson, I would attempt to overcompensate for a week of missed opportunities. I'm pretty sure my sweet instructor noticed, and yet, she continued providing encouragement. I must have been an assault on her ears each Saturday morning. 

Fortunately, here at the box, we don't expect perfection on the first, second, third, or even fiftieth try. We expect each session to be practice - a chance at virtuosity - and an opportunity to progress. Whether its practicing the kipping pullup, doubleunders, or getting lower on each squat, we love seeing the effort folks are putting into personal progress (Exhibit A, above). 

Today is another shot at practicing - overhead squats and strict pullups. The overhead squats WILL magnify any flaws existing in your air squat. Think about keeping those shoulders active, active, ACTIVE (shoulders shoved up to your ears and shoulder blades squeezed together) as you sink and raise your hips. At no time may you relax. As always, push down through the heels and get as low as possible.

We're also practicing strict pullups. The stronger you get at strict pullups, the more shoulder strength you will have for the kipping pullup. Plus, pullups help you get up the rope when we throw those into a WOD. Get ready to practice, Warriors - it's a day that ends in "D-A-Y".

WOD

1 RM OHS

3-3-3-3-3 OHS @ 80% 1RM

Pyramid up to 6 strict pullups

Tabata:

- medicine ball cleans

- pushups