4 x 3
4 sets of 3 reps. Sets across. Add a few lbs to last week.
One work set, heavier than last week, not max effort.
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Exposure 7 of 8
Wear a vest if you want. Partition the Pull-Ups, Push-Ups, and Squats as desired (suggestions below). Modify the Pull-Ups to Ring Rows or and assisted and the Push-Ups to elevated or knees as needed.
A) “Angie”-style: 30 Pull-Ups + 60 Push-Ups + 90 Squats
B) “Cindy”-style: 5 Pull-Ups + 10 Push-Ups + 15 Squats (x6)
C) “Big Cindy”-style: 10 Pull-Ups + 20 Push-Ups + 30 Squats (x3)
D) “Save My Arms”-style: 5 Push-Ups + 5 Pull-Ups + 5 Push-Ups + 15 Squats (x6)
Post time and Rx to comments.
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Coach Lynsey is one of many satisfied Muscle-Up customers who has worked with Coach Ro!
Register for Anti-Gravity Strength
Struggling with your Pull-Ups? Stuck at the bottom of your Handstand Push-Up? Or do you just want to be able to do some badass weighted Chins? A new cycle Coach Arturo‘s popular Anti-Gravity Strength class starts Saturday, May 18th. This class always sells out, so get on it!
Each AG Strength class will be an hour-and-a-half long, focusing on the strength and skills needed to improve Pull-Ups and Handstand Push-Ups. This will include a variety of skill exercises, progressions, weighted and strict practice, and other techniques to teach, develop, and perfect your Pull-Up and Handstand Push-Up. This fundamental strength work will carry over into other CrossFit gymnastics movements, including the coveted Muscle-Up. The class meets 2 times per week for 8 weeks according to the schedule below.
Saturday, May 18th to Saturday, July 13th
Tuesdays from 6pm to 7:30pm
Saturdays from 11am to 12:30pm
Cost and Eligibility
The cost is $160 per month ($320 total plus NY sales tax). This cycle is open to all CFSBK members as well as CrossFitters from other affiliates.
What Happens in a Class?
The first class will begin with an assessment of each individual’s upper body push, pull, and core strength. Once the assessment is completed, each AG Strength class will consist of skill work, strength development, and flexibility training based on your personal needs, weaknesses, and strengths. If a member chooses to do a CrossFit group class on the same day, we recommend doing the skill and strength work from the AG Strength cycle first. Arturo can advise you on this on a case by case basis. Just ask!
“I’ve done 3 cycles of AG Strength and will continue to do so. I’ve made so much progress with this class—not only in things we practice in AGS, but in movements we did not train in AGS but used in regular CrossFit classes. Let me tell you that I was a very poorly skilled person. I decided to take this class because I wanted to do a Pull-Up. That being said, I couldn’t do 5 Pull-Ups with a band. My upper body strength was mediocre at best. And, I didn’t know how to do a Wall Kick-Up, so I wasn’t even considering doing Handstand Push-Ups. The past 24 weeks were full of firsts: I did my first Chin-Up, Wall Kick-Up, Handstand Push-Ups with 3 then 2 then 1 AbMats, and Strict and Kipping Pull-Ups. Those are things we practice in AGS. But since the class focuses on upper body strength, I also improved in a bunch of things we didn’t even practice in class: Toes-to-Bar happened for the first time during the 1st cycle and now I’m able to do Toes-to-Bars in WODs (did 15-12-9-6-3 recently!). I also now can do Dips, Plank for 90+ seconds, Ring Transition + Hold, and many other small things that I was never able to do in classes. So, if you are a beginner, like me, and struggle with some things that seem basic to a lot of people—Toes-to-Bars, Pull-Ups, Push-Ups—I highly recommend this class. Trust Ro, push yourself and stick to the program for 8 weeks and will see mind-blowing results! As we say in Portuguese: se joga!”—Thaisa L.
News and Notes
- A note from Sarah and Johanna: “Our nanny is taking 6 weeks off this summer from July 12 to August 21st. We are looking for leads on anyone who might be interested in watching two sweet baby girls (7 months and 9 months) while she’s gone. It would be in a house near the Prospect Park Q stop, ideally from 8:30am to 6:15pm. I can be reached at swmarque [at] gmail.com with questions/interest.”
- Do want a night off for yourself and your kids? Of course you do! So sign up for our CFSBK Kids’ Night Out this Saturday, May 11th! Your kid will engage in fun movement activities and games, eat pizza, and watch a movie. Head over to the event page for more info.
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