Gym Skills

Feb 10th, 2015

Category: CrossFit

Gym Skills

Ryan

Ryan

We will be running only one box tonight – 4pm,5pm,6pm & 7pm will be all levels classes. Southie Orange will be closed. We are also open for the 11 and noon and open gym from 1-4pm

Day 15 of the Nutritional Challenge please log HERE.

pull upsFree Gymnastics Seminar here at Crossfit Southie!
Finally, a chance to work on your pullups, double unders, and handstand holds/walks! Crossfit Southie will be hosting an hour and a half seminar dedicated solely to the skills required to master and perfect those pullups, handstands and rope work. To give you a brief inside scoop the pullup portion of the seminar will cover an explanation of the kip, basic kipping drills, how to utilize the bands in a workout, linking together multiple reps, and butterfly pullups for more advanced athletes. We will break it down in a similar fashion for the other two skills as well. Groups will be broken up according to skill level so that athletes will gain the most from the session.  Don’t hesitate to sign up, there is always something that could use a little more improvement to become more proficient athlete. This seminar is free for CFS members and open to CrossFit athletes outside of the Southie community for $20, so convince some friends to join you! Click HERE to sign up!
Save the date: Saturday, February 14th

Time: from 11:30-1pm

Occasion: Mini Pullup/Double Under/Handstand Seminar

Invited: All levels- no requirements

Purpose: Take your crossfitting to the next level!

Skill
Ball-up
Skin the Cat
Pull-up

WOD
6 Rounds
In 3 Minutes Complete
60 Double Unders
20 Wallballs
Then AMRAP
Pull-ups
1 Minute Rest

Level 2- 30 Double Unders
Level 1- 60 Singles
ADV- 30lb Medicine Ball, Chest to Bar Pull-ups

Conditioning Class: WOD
Every 3 minutes for 24 minutes complete:
500m Row or 35/30 cals on Airdyne
(Alternate between two modalities)

Conditioning Class: Core
2 Rounds
30 Hollow Rocks
20 Alternating Plank ups
10 Barbell Good mornings
5 Barbell Rollouts

DISCUSSION 10 Comments

  1. Ryan Gould 02/12/2015 at 3:56 pm

    WOD: 67 pullups, 20# WB, singles x 2 (by accident)…oops

  2. Joel 02/11/2015 at 12:35 am

    WOD: 117 pull-ups. Singles/14# ball

  3. Mattie Dubbs 02/10/2015 at 8:45 pm

    130 pull ups…the young kid Trevor got me on the first two rounds, butterfly looking better! Keep grinding guys!!

  4. Jule 02/10/2015 at 7:45 pm

    83 pull-ups. spicy one today. time to get the butterflies back.

  5. Petra 02/10/2015 at 2:12 pm

    106 pull-ups, singles. Still not ready to do DUBs in a WOD, but did a few in the warmup.
    Wender strict presses and more shoveling afterwards.

  6. Trevor Crean 02/10/2015 at 1:49 pm

    Did this one yesterday: 140 pull-ups
    Thanks again to Goose and co. for opening yesterday!

  7. Brian M. Maser 02/10/2015 at 1:09 pm

    WOD: 99 pull-ups
    Followed up with yesterday’s strength and WOD w/ Kaitlyn – PP: 190×3; WOD: 14:40 Rx

  8. Frawls 02/10/2015 at 12:39 pm

    WOD: 57 Strict pullups. Did 16 cal on AirDyne instead of dubs (cankle still no bueno)
    Wendler program with Greens after.
    Shovel program by myself after that.