Active Stretch
Skill Warm up
10 Snatch Balance PVC*
30 sec hold Hand Stand
50 ft 45/35# Walking Lunge
*Hold PVC in back rack position and slowly lower yourself into an OHS without moving the PVC.
WOD
Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps
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CueBall driving up from a clean during "Elizabeth."
Gymnastics
People always are against anything gymnastics because they automatically assume that they'll be doing something that they see at the Olympics. To the contrary, gymnastics in CF is mostly moving your BW in various functional movements. Here is a clip with more to come from CFJ - What is Fitness:
The starting place for gymnastic competency lies with the well-known calisthenic movements: pull-ups, push-ups, dips, and rope climb. These movements need to form the core of your upper body strength work. Set goals for achieving benchmarks like 20, 25, and 30 pull-ups; 50, 75, and 100 push-ups; 20, 30, 40, and 50 dips; 1, 2, 3, 4, and 5 consecutive trips up the rope without any use of
the feet or legs.
At fifteen pull-ups and dips each it is time to start working regularly on a “muscle-up.” The muscle-up is moving from a hanging position below the rings to a supported position, arms extended, above the rings. It is a combination movement containing both a pull-up and a dip. Far from a contrivance the muscle-up is hugely functional. With a muscle-up you’ll be able to surmount any object on which you can get a finger hold – if you can touch it you can get up on it. The value here for survival, police, fire fighter, and military use is impossible to overstate. We will in future issues be covering the details of this great movement. The key to developing the muscle-up is pull-ups and dips.
CFJ: What is Fitness
PP - 155#
PJ - 145# (just missed 155# on 5th rep, shoulders spent!)
PP: 135-145-150-155-160
PJ: 135-140-145-155-160
115-125-135-145-150(f)
95-115-95-PAIN! DNF-DNF