Monday, October 21, 2013

Workout of the Day

Spend 20 minutes working on several different gymnastics movements. Ideally, you will choose movements that are a weakness …
Muscle-ups, toes to bar, knees to elbows, pull-ups, handstand push-ups, handstand holds/walking, pistols, double-unders, ring-dips, etc…

An effective way to do this is to choose three exercises and do short skill sets. Here is an example:

Three sets, NOT for time, of:
8-10 Handstand Push-ups
3-5 Muscle-ups
30-50 Double-unders

*Come to class with a plan, and focus on getting the full range of motion and hitting all the points of performance.*

5 rounds for time of:
30 Kettlebell Swings (53 / 35)
20 Toes to Bar

PALEO CHALLENGE PARTICIPANTS: If you participated in the Paleo Challenge, you can redo the benchmark WOD. However, if you competed yesterday, I would take a day off before attempting it again. Let your coach know if you’d like to do it.

There has been a lot of success resulting from the Paleo Challenge. Can’t wait to share the results!

SCARY STRONG COMPETITORS: You are all fucking AWESOME! Katelyn and I are proud of every single one of you. You all kicked ass this weekend. I hope you take a moment to realize your accomplishments and you treat yourself appropriately. I also need to thank all those who came out and cheered us on and helped us out throughout the weekend. Your cheers and encouragement and help were invaluable.  Much love!


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