A Sunday hero
BIG NEWS: For the first time ever, we’re offering a women-only free beginners’ class, this coming Tuesday, December 1st, at 6:30pm. If you know a woman who might be more inclined to give this crazy crossfit thing a try in a women-only environment, let her know she should sign up now! (Space is limited and pre-registration required.)
Try a FREE BEGINNERS’ CLASS: Wednesdays @ 9am and 6:30pm, Saturdays & Sundays @ 10am. Click here for the schedule.
UPCOMING ELEMENTS WORKSHOPS:
#16 Mon/Wed @ 8pm, starts December 7 (5 slots left)
#90 is SOLD OUT!
#91 Tue/Thur @ 8pm, starts December 1 (3 slots left)
#92 Mon/Wed @ 8pm, starts December 7 (just 1 slot left)
#93 Tue/Thur @ 9pm, starts December 8
#94 Tue/Thur @ 6am, starts December 22
Complete three rounds for time of:
40 pound Dumbbell snatch, 21 reps, right arm
21 L Pull-ups
40 pound Dumbbell snatch, 21 reps, left arm
21 L Pull-ups
Post time to comments.
These are squat not power snatches.
Compare to 090221.
The ideal performance state: OPT and higher orders of thinking
Recommended reading of some crossfit all-stars
Mark Rippetoe on “core” stability “training”
Freestyle burpees (via)
Paleo apple crisp (recipe)
When you may not wish to be “normal”
Paleo through the holidays / Of being paleo in the ‘now’
Back at Black Box 1.0, Sarah and Sunny did modified L-pull-ups with rings and a plyo box. (If you’re doing these, be sure to keep your torso completely vertical so that you make an “L” at the top of the pull-up.)
And if you’re going for true L-pull-ups, you may find (as I do) that underhand is the way to go: