Tuesday 06.25.13

Becky, Lone Rower

NOTICE

We changed our Saturday hours!

We now have Open Gym ALL MORNING: 8 AM to NOON.

Come in when you like. Start your WOD when you like!

Have you gotten your favorite high school athlete to sign up for our week-long training camp?

Athletes younger than 18 need to have a parent/guardian sign our waiver before participating. Waivers can be emailed or picked up at the box.

This is Coach Sarah's last full week of coaching before Baby Warrior arrives.

Stay tuned for notice of baby's arrival. 

We will do our best to give as much advance notice as possible of any cancellations/closures.

Today's WOD is one my favorites for practicing quality pullups, particularly kipping/butterfly pullups. When I was first learning to kip my pullups, I found this WOD a great practice tool. I committed to a known quantity of pullup reps per round - usually about 5 - and hung on to the bar for dear life to get in 5 good kipping pullups - no matter how long it took. Using this approach helped me smooth out my kips and stay in the "practice" mindset. The goal is total number of pullup reps and not total number of rounds in the given time period.

So, if you're working on your kipping or butterfly technique, take a gander at the following video tutorials, then commit to using your WOD as a time to practice your technique. You know the WOD will be over in 20 minutes, and by the end of that time, you'll have fit in more dedicated practice than during a warm up or just futzing around on the bar.

And you don't yet have that kip down, try to practice that movement using a band while getting full range of motion in your pullup - full extension of the arms at the bottom and your chin over the bar at the top. "No rep" yourself if you're not sure if you got your chin over the bar.

Kipping Pullups Tutorial

Butterfly Pullups Tutorial | Part 1 | Part 2 | Part 3 | Part 4

WOD

"Nicole"

20 min AMRAP

Run/Row 400 m

Max pullups

(score is total number of pullups)