Upcoming Pull Up Seminar – Atlas Stones what?! – CrossFit Southie

July 1, 2013
By : TinaMo

Change of plans, the endurace progarm is back on for tomorrow night.

Finally, a chance to work on your pullups! Crossfit Southie will be hosting an hour long seminar dedicated solely to the skills required to master and perfect your pullups. 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/muscle-ups for more advanced athletes. Groups will be broken up according to skill level so that athletes will gain the most from the session. There will be a short AMRAP at the end of the session putting the pullup skills learned to use so come prepared to get a workout in! The session will end with a discussion of ways to properly recover from shoulder intense workouts via mobilization and stretching. 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 on the link below to sign up!

Save the date: Saturday, July 13^th

Time: from 1-2pm

Occasion: Mini Pullup Seminar

Invited: All levels- no requirements

Purpose: Take your pull-ups to the next level!

Sign Up Here!

Skill
Atlas Stones

WOD
20 Minute AMRAP
5 Wall Climbs
15 Pull-ups
50 Double Unders

ADV – 1 heavy stone to shoulder after each round

17 Comments

LJ

07/02/2013 @ 1:13 pm

3+35 with #176 stone, heavily scaled. Subbed HRPU/10 Pulls and 15 Dubs for wall climbs. Goat Salad for me
HAM

07/02/2013 @ 3:36 am

Hey-oooo to my 6 and 7pm athletes. Just crushing stones all day. Way to do work!
Mike Brown

07/02/2013 @ 1:48 am

1. Skill 137lb stone

2. WOD 3+67 RX with 137lb stone

3. Goat City on the consecutive wall climbs…wicked tiring.

4. Needed 4 more wall climbs to get an even 4 rounds.

5. Stones were easy after watching Retta teaching in the videos and then HAM n Cheese narrating with WHO? Chuck Who!? Chuck Jones! demonstrating.

6. Ham N Cheese – Future Mike Burgener

7. It was hot as a mother today. I was drenched before the warm-up. lol
- jason barrow
  
  07/02/2013 @ 2:30 pm
  
  DOWNVOTED.
  I appreciate a ‘Who Is Mike Jones?’ reference more than anyone…in the world. But with a dude at CFS literally named Mike Jones how can make such a comment using anyone else???
  
  still tippin’
  - Mike Brown
    
    07/02/2013 @ 2:34 pm
    
    lol. I have yet to meet Mike Jones
jason barrow

07/02/2013 @ 1:04 am

My first class with HAM running point at the coach position. Been waiting for that since he got his cert, was not disappointed.

When the atlas stones first appeared at the gym I think all of us bent over, felt how heavy they were, and laughed as if there was no way we’d ever be able to shoulder it. But after learning the technique they weren’t bad at all, actually really fun.

WOD: 3+6 Rx w/ 120# stone each round

First pullup WOD where I tried doing all butterfly pullups. I didn’t chain more than 5 together at a time but it’s a start I’m cool with. Got some good peer reviewing from the 7PM crew and Amy post-wod that will help going forward.
sammy belton

07/02/2013 @ 12:46 am

2+8 with 116 then the 120 stone. Heavily scaled. I spent way too much time on the Wall Climbs and the Pull ups.

In fact I must declare that I can’t do 1 pull up. Not with a blue band, green band, heck not with two hobbits and a garden gnome pushing my feet. On the other hand, I can lose my grip on the 120 stone, catch it mid air and still get on the shoulder.

Ahhhh the life of newbie. Thanks to the 6 pm coaches and crew for the motivation.
Manny Rodriguez

07/02/2013 @ 12:34 am

Skill 137lbs stone
Wod 120lbs stone 5rds RX..great job 7pm class as always!
Bob Pauze

07/02/2013 @ 12:12 am

4+1 Rx 120 stone.

Dubs are getting better. Wow was it hot tonight.
JBo

07/01/2013 @ 11:23 pm

Stones: Got up to 116lbs during the skill segment. Probably could’ve gone higher but wanted to conserve my energy. Definitely am a bigger fan of the stones than the kegs (which were definitely more cumbersome for those of us with shorter arms!)
WOD: 3 rounds w/ 102lb stone and 25 dubs each round
On the downside:
1. Only got through 3 rounds
2. I was spending WAY too much time resting between exercises. The heat & humidity did a number on me. Definitely one of my top 5 sweatiest days at CFS.
On the bright side:
1. Got 15 consecutive pull ups in the first round of the WOD. Pumped about that.
2. All 3 rounds of 25 dubs were “unbroken” meaning I alternated one single with one dub and got through them all without stopping.
3. Learning the stones was a good time.
Closing Thoughts:
1. Apparently, I do something really strange with my legs when I do pull ups and Nick says we need to get it on camera.
2. Kudos to everyone who sweated out this one today. Remember to hydrate!!
Micah Risk-Uspensky

07/01/2013 @ 5:51 pm

Oh my god, you guys are amazing. I was totally wiped out and content with finishing 3 rounds + 17 reps with the 73 stone and single-unders. Any WOD with 5 wall climbs in a row is going to make me want to sleep like a baby right there on the floor.
Tom Kuchenreuther

07/01/2013 @ 5:00 pm

4+3 with 102 stone. Did first one with 116 then got scared or something. Also I’m new to Boston and CFS! Hi everyone 🙂
- Goose
  
  07/01/2013 @ 6:11 pm
  
  Hey Tom, nice to have on board buddy. We were super impressed how everyone did with the stones this afternoon. Looking forward to the night classes!
- Manny Rodriguez
  
  07/01/2013 @ 9:02 pm
  
  Hey Tom, welcome to the cfs fam…stop by at 7pm sometime,best class by far lol
Patrick V

07/01/2013 @ 3:19 pm

6 +1 with 116 stone. Quiggy, there is a quasi-pull up bar on the Palm/Eagle Beach line. Good run to get there depending upon where you are staying.
Kelly

07/01/2013 @ 1:52 pm

5+16 with the 72 stone. Probably should have used the 93, but I’m a wuss. Have fun in Aruba Quigley!
Mike Quigley

07/01/2013 @ 11:38 am

4+3 with 102 atlas stone each round. atlas stones were fun.
see you guys next week – beach wods in aruba for me until next weds.