“Strength is the ability to produce force, and it is possibly the most important component in athletics…all other things being equal; the stronger athlete will always win.”
- Mark Rippetoe, Sept 2007 CrossFit Journal
We had several Pullup PR's in class today.
James hit a new rep record! Julie, Sarah, and Cara all moved to a lighter band! Meanwhile, it looked like Karen got her kipping groove back! (Anyone notice that Leslie has become a flat-out pullup machine?) Lots of props to give out for those who went heavier today but gotta mention Mike and Vinnie who ponied up with the 40lb DB Thrusters...ouch!
Emphasis today was on points of contact in the push up. The Hips and Chest should be touching the ground at the same time. Lets keep this as a solid pushup standard and watch our strength sky-rocket as a result.
As we know, ring dips can be a humbling experience, so can legit full range of motion pushups.
Mike demo's the Standard:
Flickr Slideshow, more pushups and WOD
1. As many rounds as you can in 6 minutes:
20 Tuck Jumps
3-4 rounds for time
25 Heavier Kettlebell Swings
20 High Box Jumps (26" - 20")
15 Heavier Dumbbell thrusters
5 Ring Dips