WoD 101117 "Forrest"

"Forrest"

Eric has set his 6 week goal to get his First Pull-up.
Have you set yours yet? If not come talk to me today!

Three rounds for time of:
20 L-pull-ups
30 Toes to bar
40 Burpees
Run 800 meters

Goal time <30:00

Goals: 

I have been talking with everyone about setting their six week goals. Everyone's name needs to be up on the board by the end of this week. One common question I have heard people asking is how to go about reaching your goals. While I will talk to each one of you about your specific goals the simple answer is CrossFit. For the most part you do not need to do anything out of the ordinary to reach the goals people have been setting. Just come in work hard and don't quit. However there are some simple things to do to make your goals even more obtainable. By adding specific movements to you warm ups you will be able to progress quicker and perhaps surpass your six week goals. I will talk about pull-ups here because that is a very common theme this time around for peoples goals. If you goal is to be able to do an unassisted pull-up then you need to start actively pursuing that goal a simple way to include pull-ups in your warm-ups 2 or 3 times a week. Something I have many of you do already. However now is a good time to think about starting to wean yourself off those bands. A simple way to do that is take the bands down by 1/4 of an inch week and continue doing the same reps in the warm-up. While this may not develop the strength to Angie as RX'd it will definitely get you started towards your first unassisted pull-up. Perhaps you are still doing ring rows in the warm-ups though. Well then you have a bit of work cut out for you. The first step is to get up on the bar during warm-ups even if it is just for some kipping and to stretch out the shoulders Just make sure that while you are up there you start to try and support your weight ( i.e no feet on the box). Then develop a kip with no feet on the box. The goal here is to increase your grip strength. Once hanging is not a problem you can start to add bands so that you can do a few assisted pull-ups and then gradually decrease the band width so that you can do an unassisted pull-up as well. Over all the main point here is to add pieces of what ever you goal is to your warm-up or cool down. This could mean mobility drills for the front rack and hollow positions to improve a thruster or Tabata push-ups at the end of a WoD. Remember to set your goals high we can always re-evaluate your goals later if we need to but lets shoot for the stars, and maybe you land on the moon.