Pull-Up Virtuosity: Part 2 By Laurie Galassi WOD: Kipping skill work: Hollowbody hold on pull-up cage. Kipping swing/Banded kipping swing. Kipping swing with hand release. Kipping pull-up (emphasis on hip drive-pull + push away at top). cycling reps- putting everything together and keeping everything tight. P1. Warmup up to 70% of 1 rm deadlift. (round […]
Pull-Up Virtuosity: Part 1 By Laurie Galassi WOD: Kipping skill work: Hollowbody hold on pull-up cage. Kipping swing/Banded kipping swing. Kipping swing with hand release. Kipping pull-up (emphasis on hip drive-pull + push away at top) P1. Pressing strength: shoulder press 5-5-3-3-1-1. push press 5-5-3-3-1-1. push jerk 5-5-3-3-1-1. (incrementing to a solid heavy single- NO
WOD: The Filthy 50: 50 Box jump, (20,24) 50 Jumping pull-ups 50 Kettlebell swings, (35,53) Walking Lunge, 50 steps (25 per leg) 50 Knees to elbows 50 Push press, (30,45) 50 Back extensions (supermans) 50 Wall ball shots, (14,20) 50 Burpees 50 Double unders (150 SU) (scale to 40, 30, 20 reps each)
Common Errors in the Olympic Lifts By Caleb Williams WOD: Kipping skill work: Hollowbody hold on pull-up cage. Kipping swing. Banded kipping swing. (NO pull-ups today, just kipping swing.) P1. Clean Progressions. (Power and full squat) Burg warmup. pulling positions: pockets, midthigh, below knee, floor. landing positions from pulling from floor: 2”, 6”, full squat-
Quick Fixes to Improve Rowing By Brian MacKenzie WOD: (Happy Birthday Kyle!) Run 200m.(post #121), Row 250m. Run 400m.(post #125), Row 500m. Run 800m.(railroad crossing overhead), Row 1000m. *scale to the following: Run 100, Row 125. Run 200, Row 250. Run 400, Row 500
Check out the Paleo 101 article written by Jeremy Shih, with some words by Heather R., Sam S., Shaun and Jenna! 10a: Olympic Lifting. P1. Snatch Skill Transfers P2. Snatch – after 60%, increase 3-5% per set with singles until you reach heaviest good lift for the day. 11a: Team WOD. Hero workout from the chipper.
If you are interested in getting 30% off Reebok gear enter code: FRIEND30 Reebok Store Sale ends on the 19th! WOD: ‘Badger’ 3 rounds for time: 30 cleans (65,95#), 30 pull-ups, 800m. Run (30 min cap)
WOD: P1. Handstand progression skill work (10 min.) P2. Dynamic Effort pushpress. 10 x 3 @ 70% of 1 RM Press, on the minute. P3. Tabata situp, 1 min rest, tabata pushup CWOD: 1) 7X1 1 Hang Power Snatch + 1 Power Snatch – heaviest possible, rest 60 sec (exactly). Notes: Hang position should be just above the knee. These
What we think, we become. Think of your life as a giant, flaming success and become that success. Even if you think you’re already on top of the world, reach for more. Our lives begin to end when we stop striving. -What we think. (Lisbeth) WOD: P1. Handstand progression skill work P2. Max effort deadlift.(15 min.) warm up in sets
Events Reminder: Go to our Events Calendar to check out and sign up for HCF events! Community, On-Ramp, Nutrition, Competitions, 5k Runs and more! Today starts our Tues, Thurs @ 7:15pm, Sat @ 10am On-Ramp! WOD: P1. Handstand Progression skill work (10 min) P2. 30 thrusters (55,75#), 10 burpee, 20 thrusters, 20 burpees, 10 thrusters,
