Strength Focus: weighted pullups
The rule of thumb here was if you were at 10 or more pullups, add weight up to a max attempt. Anyone starting with less than 10 was to just use the time to work on pullups unweighted. One of the things that seemed to help a few people was working on the specifics of the kip. While the movement is used for the “more work/ less time” benefit, that doesen’t mean it is spastic or out of control. It should be a smooth, productive and controllable pattern. Using the hip bridging drill, we got some quick improvement. This actually backfired on Maiko (#2), who went from 6 to 10 pullups-then had to try weighted!
Here is a video of Boz teaching the drill we used!
10 knees to Elbow
Steve O came back from vacation well rested, and finished sub 5 Minutes, with both he and Salty using 135 and going for the toes to bar!
The CSU Hoody is to welcome Elijah, who Steve O has been calling out for a bout a year to come to class. Today he showed, hit a +80 lb pullup, and worked really hard on the metcon. Turns out he also went to the same highschool (Cleveland Hts.) and University (Cleveland St.) as me!