Sunday, July 21, 2013


Bill K and Anthony

I hope you had a great weekend!  CrossFitters are encouraged to go out and try new sports with this new strength and stamina you have developed in the gym.  I heard one of you tried stand-up paddleboarding!  Another athlete is going to climb Mount Kilimanjaro in the Fall!  I attempted rollerblading - ouch.  How about you?  Did you do anything cool this weekend?

Kipping pull-up (see demo and efficiency tips).  Work on that kip, work on your butterfly if you can do 5-10 strict pull-ups.  That strength and control is required so that you don't damage your shoulders just dropping down. (Related: efficiency tips for the muscle-up.)

Back squat
4 sets of 4 reps
Add 1 to 5 pounds depending on your age, size, gender, and experience.
This means do warm-up sets until you get to your heavy set, then do 4 sets at that same weight.

12 minute amrap
7  pull-ups
7 box jumps (step down)
7 kettlebell swings

*As heavy as possible or AHAP.

**Comment here if you would like some more heavy kettlebells.

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