- Lack of tension in the lower body: Often people let their feet passively flail around or cross them in an attempt to create tension and stability. When doing pull-ups, keep your knees locked out and imagine holding a towel between your toes (you’re welcome to literally put a towel between your feet if you want!). Note that at the top of the pull-up, your feet will be forward of the rest of your body in order for the system to be balanced.
- Craning of the neck at the top: Often people attempt to reach their chin over the bar instead of pulling themselves high enough. When you’re doing pull-ups, imagine holding a softball under your chin and attempting to not drop it. You can also pick a spot across the room to stair at and keep your eyes on it. If you CAN’T get over the bar in a good position, increase your assistance with a thicker band and spend :03 at the top of each rep fighting for a better position. Even if the band makes the other 90% of the pull-up feel too easy, you’re still getting plenty of value working your weakest position.
Get Fit or Be Hacking Fundraising and Workout Update
“Get Fit or Be Hacking” on May 2nd is less than a month away! Here are the top fundraising teams so far
- Betaworks: $600
- ScriptEd: $265
- StrongTypes: $100
It’s not too late to create a team, join a team, or register to participate and fundraise individually! Remember we have both an “Rx” option for those who will compete in both the coding and WOD challenges, and a “fitness” option for those who just want to do the two WODs. We’re raising money for a great cause—CSNYC—which funds programs that bring computer science to NYC public school kids. Help kids learn to code!
We’re also excited to announce the two WODs. They are:
Workout 1: “Python and Pull-ups”
AMRAP 15 Minutes
10 Ring Rows or 5 Pull-Ups (** Scale Up: 10 kipping pull-ups)
20 Sit-Ups (**Scale Up: 10 Power Cleans 135/95)
Workout 2: “Jumping Java”
AMRAP 15 Minutes
Buy in: 270m Farmer’s Carry
Then in the remaining time:
12 Dumbbell Push Presses (** Scale up: 12 Thrusters 95/65)
12 Box Jumps or Step-Ups
24 Double Unders or 100 Single-Unders
** Scale-up options for experienced CrossFitters looking for a more of a challenge. Scale-up options must be done at prescribed load.
Note: “Fitness” participants (I.e., those not participating in the coding portion) should plan on 35-45 minutes between workouts 1 and 2 during which they can do mobility work, cheer on other participants, and/or observe the coding challenge.