Building a base- Friday, Feb 15th, 2019

Do you have a solid foundation?
when I came into CrossFit I had a base program I had been on through the 15 years of Olympic, NCAA & National training. I also had a pretty good foundation of Power lifting from Football. What I didn't have was a gymnastic background other then elementary school... So when I did my first pull ups I did chin ups and thought I was the man because I did 10 strict chin ups. My coach at the time ( Tyson ) said "ok tough guy turn your palms away and do that"( Lat Pull Ups) . I thought whats the difference? and then I quickly found out I didn't know how to use my lats and squeezed out 2 Pull ups??

After explaining to me that the Lats are the larger muscle group and they would allow me to move large loads over long distances quicker, I realized all my foundation work "looked" good ( Big Biceps, great for the beach) but wasn't that functional and could be a lot more beneficial in my work capacity if I developed the larger muscle groups.

So I needed to build my foundation to become more Fit.. How do you do that? I wanted to kip! I wanted to look sexy and fly around on the pull up bar. I wanted to do Muscle ups and swing like an acrobat.. But I wasn't allowed. I had to work on a band, I had to do negative pull ups, I had to press and row dumbbells while many others who were there before me got to swing around kipping there way through workouts. Why not me? because my foundation wasn't ready. Some of us come into CrossFit with a great muscle foundation and are ready to advance quicker. BUT! Most of us do not have that foundation and need to stay grounded and build the right muscles and control to achieve these things. Remember we are training for a life time and when your coach says I want you to take the weight off the bar, do a ring row, grab a band... its not because they don't believe in you or are centering you out, It is because they know what is best for you right now to stay healthy and training and build your foundation to help you progress. You'll get there! you may need longer or extra work but if you really want to do something you can, and no matter your goal we want to help you get there but not if it means you get hurt 10 times trying to achieve it. So lets Build together for life and today do some Strict Pull Up work and then crush a WOD with intensity but safely.

LEAVE YOUR EGO AT THE DOOR!
- Coach Stouty

Friday, Feb 15th, 2019

Focus:

Strict Pull Ups
EMOM x6 minutes
3 Reps ( weighted for those who solid in their strict pull ups)

WOD : 32 minutes

Perform 8 rounds of the following, complete as many reps of each:
30 seconds of Pull Ups
Rest 30 seconds
30 seconds of Box Jumps 24/20
Rest 30 seconds
30 seconds of Db Bench Press 50/35
Rest 30 seconds
30 seconds of Double unders
Rest 30 seconds

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Cash Out:
Coaches Choice

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Check back each night at 8pm for the next days WOD

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