Thursday 08.15.13

5:30 AM class lunging like they've been doin' all their life

Remember, August is NO PULLUP BAND MONTH. No ifs, ands, or buts about it, so don't try sneaking in your own band to help you out. If you've been CrossFitting more than 8 months, you should have at least one (1) strict pullup by now. And if you don't, then that is the weakness you NEED to chase. Strict pullups = strong traps, backs, and shoulders. Strong traps, back, and shoulders = more stable overhead positioning. More stable overhead positioning = better lifts, handstand pushups, and less brutal kipping pullups and muscle ups.

Let us not forget why we CrossFit. CrossFit is about functional movement. Functional movements are those which we use in every day life. The squat is how we sit and stand. Overhead positioning is how we move shit around - from moving boxes, babies, and that stuff we hide away on high shelves, yet somehow end up needing every once and a while (e.g., Christmas lights, lawn tools, that tent stored high in your garage). So stop pussy-footin' around and get down to brass tacks. Know your weaknesses and stop avoiding them. Get to work on making those your new strengths. Lecture OVER.

WOD

20 min AMRAP

1-2-3-4-5-6-etc.

Pullups

Back squat from ground (as heavy as possible)