Kipping Pull Up Strength/Skill Work
Choose an appropriate track to work on today.
Foundational Strength Building Superset:
A1) 4-6 x 5 Strict Pull-Ups/Chin-Ups
A2) 4-6 x :10-:20 Chin-over-Bar Hang
A3) 4-6x 10 Dumbbell Reverse Grip Curls
Use assistance on the Pull-Ups as needed. For the Chin-over-Bar Hang, either go directly into it from your last Pull-Up or jump to the position after a brief rest. Focus on pulling your elbows down and back and aiming your sternum to the bar. Choose a load for the curls that you could perform for 12-14 reps at a “slower down, faster up” tempo.
Focus on a tight rhythm on the Beat Swings. You should be able to stop swinging on a dime! Focus also on holding you chin over and close to the bar with your elbows pulled down and back. Alternately, to begin to work on cycling reps you can perform 4-6 sets of 3-5 reps of a complex of: 3 Beat Swings + 1 Paused Kipping Pull Up.
Advanced Skill/Capacity Building:
4-6 x 5 Paused Kipping Pull-Ups
Pause at the top with chin over bar (or chest-to-bar if you can) before cycling on to the next rep. You also have the option to work on Butterfly Pull-Ups here if you already can consistently perform regular Kipping Chest-to-Bar Pull-Ups.
Post work to comments.
Week 4 of 6
The Snatch work should be relatively light and unbroken. Focus on a close bar path and staying upright and stable on the Overhead Squats, modifying to Front or Goblet Squats as needed. The Pull-Ups (or variant) should taken at a relaxed pace, allowing you focus on movement efficiency and not on just getting the reps done. The intent of today’s conditioning is to stay out of the “pain cave” and to work at a sustainable and repeatable pace across the entire workout. Signs that you’re in the right zone are: consistent split times for rounds, a focused yet relaxed facial expression, and the ability to maintain nasal breathing throughout. These workouts should feel slightly easier that Tuesday’s intervals.
Post work to comments.
GET INKED AT THE ART SHOW
Are you an avid tattoo collector or maybe interested in getting your first? At next weekend’s Art Show (Saturday, December 14th), you’ll have the opportunity to get art permanently drawn onto your bod by Brooklyn tattoo artist, Jim Gentry (@gentrytattoo) of Hand of Glory Tattoo in Park Slope. Jim will be live tattooing at the Art Show from 7-10pm in 20-minute sessions from the flash sheet of small, simple designs pictured on the sign-up sheet (link below).
The price? Only $25.
The catch? There are only 9 slots total.
Sign up HERE
If you have questions about any of the above, email Coach Brett at Brett [at] CrossFitSouthBrooklyn.com.
This Saturday: Canned Food and Coat Drive!
This Saturday, December 7th, CFSBK will host a winter canned food and coat drive. Bring a lightly worn winter coat or 5 cans of food to the gym and get one free class on us!
There is a limit of one free class per member during the drive, but you may donate as many items as you wish! The free class may only be redeemed on Saturday.
Coats will be donated to New York Presbyterian Brooklyn Methodist Hospital to help those in need of warmth this winter. Canned food will go to CHIPS (right around the corner on 4th). Not going to be at the gym on Saturday but still want to donate? Donation bins will be out Friday morning through Monday at noon!
“Tough as nails” Weightlifter, 82, Fends Off Home Invader with TV Tray, Shampoo NBC News
Why Coaches Need Coaches Morning Chalk Up