Saturday April 15th - Gym Work Day (Moving the Rig and Hanging a Climbing Rope.)
Saturday April 22nd - Festivus Games (Beginner/Intermediate CrossFit athlete competition - sign up on their website.)
Saturday April 29th - 2017 Bossier City CrossFit Weightlifting Classic (USAW and AAU Dual sanctioned event for Olympic Weightlifting)
Saturday May 6th - ARKLATEX MAYHEM 2017 (Local CrossFit Competition)
Monday May 29th - MURPH (Run, Pull Up, Push Up, Squat, Run)
20 mins to
Find 3RM Pause Front Squat
3 seconds down, 1 second hold.
Work on hand stands
or 5 max distance
hand stand walks
20 Turkish Get Ups
w/ Moderate weight.
We are doing tempo front squats to create a specific amount of time under load, and focus on our positions during this movement. Many of us will push to heavy loads, but with the use of tempo - it may not be as high as some past numbers you may have seen. Don't be discouraged by this fact, you are working to build your strength levels.
A lot of this week has had a lower body focus on purpose. This skill is looking to bring our shoulders into the equation. If you are nervous to attempt handstands/walks, we are simply looking to load our shoulders with some amount of our body weight within the time domain. I suggest active shoulder planks with shoulder taps, around the worlds using a box keeping hips stacked over shoulders, wall walks with shoulder taps or side taps. Great video below.
Without geeking out too much on the benefits of doing a Turkish Get Up correctly - just understand it's great for your entire body. Watch the video below to understand the technique and common faults associated with the series of movements.