ATTENTION: Today’s 1730 class has been cancelled. Sorry for any inconvenience.
WOD:
pic courtesy of peak360fitness
“Turkey Prep”
For Time:
10! (10, 9, 8,…1) Chest To Bar Pullups
100! (100, 90, 80…10) Double Unders
Post time to Comments/LogWOD
Videos today courtesy of Gymnastics WOD. In this video Carl Paoli breaks down the key cues to help you get your chest to the bar with those pull ups. POSITIONS: Keep your head neutral, shoulders on the shelf, pull your elbows all the way back. MOVEMENT: Explosive kip/kick and row back.
X-tra Work:
Sets of 5 per Leg:
Candlestick to Pistol
In this series, Coach Carl discusses how to use the Candlestick Roll as an assistance to scale a one-legged squat, also known as the Pistol. The Pistol is a complex movement as it requires strength, balance, mobility, and coordination. Adding the Roll to the Pistol enables the athlete to decrease the load through momentum; maintain the balance aspect as the athlete doesn’t need to hold onto a band, rack, or partner; improves skill and coordination by incorporating the Roll.
In this first progression, Coach Carl demonstrates how to do a proper Candlestick Roll into a Squat position. The key is to get your hip into extension as you roll back onto your upperback and shoulders and drive your toes up to the ceiling in front of you. Don’t bend at the hip and let your feet go past your lead, or you will lose all that momentum you are trying to create. On the roll forward back up to your feet, do a quick Sit Up, tuck, and drive your heels to your butt to create a fast rotation onto your feet, and you should end up at the bottom of your Squat.
In this video, Coach Carl continues to use the Candlestick Roll to progress the Pistol. This time, instead of rolling out of the Candlestick with two feet we use only one leg to post on the ground. The key in the beginning to maximize the utility of the roll is to come up out of it with your nose down and hips up – almost like if you were about to continue into a forward roll. This will help you engage your posterior and also set up your body position to be over posting foot. Once you get progress and become more comfortable with balance and loading the posting leg, you can begin to recieve in a more upright position.
CrossFit Team Offutt Tactical Fitness 