Take 12min to establish a ME Overhead Squat
(B) - Hand Care Tutorial
How to tape your Hands
**We had a couple of sessions this week that left a few of you with the odd "War Wound" on your hands. For you Newbies its kind of a good thing. Its Good because it means your now able to string multiple reps together. The tear in your hand is a result of basically friction on the bar (Grip placement is also a factor) So whilst its GOOD that your now stringing multiple reps together, its also UNNECESSARY to get overly damaged hands every time you want to do any kind of Multiple Kipping movement.
You think your frustrated now, because you want your Gymnastic strength to be better than it is. Well, if you get damaged hands in the wrong spot or if its a few layers bad enough, you wont be Progressing ANYWHERE for a while simply because you cant use your grip to its potential. Its an easy one to avoid.
(C) - 3 Rnds Total Reps (1min Recovery Between Rnds)
1 minute ME - Russian KB Swings (Heavier Than Your Usual American)
1 minute ME - Back Squat - 50/35kg
1 minute ME - Pull Ups
(A) 49.5kg
ReplyDelete(B) I added a Part B to Part B - after the hand care tutorial I got half of the team involved in getting off my weight lifting belt that somehow managed to get really stuck!
(C) With 20kg KB, 35kg squats & two red bands:
Rd 1 - 28,18,21
Rd 2 - 28,16,15
Rd 3 - 24,14,12
We should have left it on Nat. You could have worn it all day under your street clothes.... since Crossfit is all about getting comfortable with the uncomfortable. Hah. How they used to wear corsettes in the old days, I have no idea.
DeleteI already get enough weird looks from people at work at the whip marks on my arms and bruises on my shins... can only imagine the looks and comments if I strutted around the office with a weight lifting belt on! Haha.
DeleteA) 55kg OHS, (Failed 60kg)
ReplyDeleteC) 24kg KB, RXD BS & blue/red bands for PU's.
Rd 1 - 34,13,8
Rd 2 - 27,11,7
Rd 3 - 25,8,7
Partr (A) 20kg. I remember when all I could use was the dowel for about a year with OHS so really happy with this result.
ReplyDelete(C) Took a pic off the front board with rep amounts and cant now see it on my phone. If anyone goes in and can take a pic and text or fb it to me that would be great. Its on lower left hand side of front white board under Mel. Would be a big help. Thanks.
(B) 67 in total KB 16kg
ReplyDelete21 back squats at 25kg
25 Puul ups blue bands.
Thanks for sending that across Jody.
This comment has been removed by the author.
ReplyDeleteA) 70kg Stoked with that.
DeleteC) only time for 1 round.
32 x 28kg KB, 44kg B Sq, 11 p/ups.