Friday the 22nd of May, 2009

One full hour of skills and drills. This is your chance to brush up on your kips, muscle ups, handstands, L-sits, etc. Remember, practice is the only way to get better.
1. Mechanics
2. Consistency
3. Intensity
Try and skip the first two and you're not working to even half of your potential. Slow it down and learn.

We have grip pads coming in next week for those of you with sensitive hands. Those of us that went to the CF Games Qualifier saw these in action. DO your hands hurt? Do they rip? Do your workout gloves bother the crap out of you? This is the solution. Easy to remove between exercises, these things work. Reserve yours in person or here.

Notes, tools, articles and ephemera:

• The Mental Game - ignore the clock, focus on form - from Dutch Lowy
• Fixing your over head - from Crossfit Invictus.
• Daily Diet Dose: The Miracle of Fish Oil (no really)!
  

Monday the 18th of May, 2009

Ten rounds for time of:
3 Weighted Pull-ups, 40 pounds
5 Strict Pull-ups
7 Kipping Pull-up

For weighted pull-ups place a 40 pound dumbbell between the legs above crossed ankles and jettison the dumbbell after third rep and continue with strict pull-ups and then the kipping pull-ups. Coming off the bar or going to ground constitutes termination of a set.

Post time and number of sets to completion.

Skill of the week: Handstand Push ups

Notes, tools, articles and ephemera:

• Progressions for handstand push ups from Beastskills.com
• If you missed Michael Pollan in Miami check out this video.
• Three part instruction videos on the kipping pull-up featuring Adrian Bozman from the CrossFit main site. Part 1, Part 2, Part 3.