Saturday, December 15, 2018

Partner WOD!
Teams of 2 or 3.

50 Pull UPs or Ring Rows or 20 Muscle Ups
20 D-Ball to Soulder
200 DUs’
20 D-Ball to Shoulder
100 Burpees
20 D-Ball to Shoulder
50 Pull Ups/ Ring Rows or 20 Muscle Ups

*Courtesy of Hybrid Athletics

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GRIP WIDTHS: Did you know that varying your grip on the bar will improve your performance? It's true. ••• I want to look specifically at the Kipping and Butterfly pull-ups. ••• ??Kipping Pull-Ups: . 1. You move through a horizontal-to-vertical movement pattern. . 2. Doesn't require the as much movement within the shoulder joint (as compared to butterflies), meaning it's much more comfortable on the body. . 3. I take a shoulder-width grip because it allows me an easier time engaging the lats, and pulling my chin above the bar. Grip will vary based on shoulder and thoracic spine mobility. ••• ??Butterfly Pull-Ups: . 1. You move through a circular movement pattern. . 2. Requires the ball of your shoulder joint to consistently move around the  socket, making this an uncomfortable position for some athletes with shoulder issues. . 3. I grip the bar a few inches outside of my shoulders, because it allows me to move comfortably through the circular motion, especially in the front of the rep, when you need to push your chest forward of the bar (after the chin comes above the bar). ••• Everyone is different. Which means, everyone will have a unique grip. Play around with different widths, and see which one feels best for you. ••• ?Seminar Day @facinggiantscrossfit . Martinborough, NZ ••• ? @purespectrumhemp | KatiB . ?? @wodfitters | Kati15 . ?? @ripfix | Breazeal20 . ?? @victorygrips | Breazeal ••• #breazealgymnastics . . . . . . #pullups #butterflypullups #outdoorvoices #doingthings #victorygrips #grips #1stphorm #iam1stphorm #calisthenics #parkour #austin #workout #fitness #austinfit #austin360 #instatutorial #instavideo #WOGA #WOGAGymnastics #CrossfitLakeTravis @victorygrips @outdoorvoices @1stphorm @austinfit @austin360 @gymnasticsprogressions ••• ?God demonstrates his own love for us in this: While we were still sinners, Christ died for us. Romans 5:8.

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See anyone you know?

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Two weeks ago, I was lucky enough to spend my first trip in Canada with the community of @bedrock_crossfit. ••• ??Here’s what really stuck out to me: . The coaching & ownership of the business. ••• At this point, I’ve experienced my fair share of fitness facilities, and had the pleasure of working with tons of incredible coaches. . Bedrock CrossFit is easily one of the most successful programs I’ve ever seen. ••• Dawn Krpan runs a well-oiled rig at Bedrock (no pun intended), with smart programming, and a clear passion for her community. ••• They focus on moving correctly, staying healthy, and using fitness to strengthen the body, rather than tear it down. . It’s one of the best approaches I’ve seen. ••• The coaches are knowledgeable about not only CrossFit movements, but about the body itself, and how we should be physically functioning as human beings. ••• It was exciting to hear that they already focused on a handful of principles that I also coach by. . Hallelujah! ••• If you’re in the Calgary, Alberta area, or just dropping by, I highly recommend Bedrock CrossFit. . You won’t find better coaches, or better business owners. ••• They’re doing great thing for the CrossFit community! ••• ?BreazealGymnastics.com ••• ?? @ripfix | Breazeal20 ?? @wodfitters | KATI15 ?? @victorygrips | Breazeal ••• #BreazealGymnasticsSeminar . . . . . . #BreazealGymnastics #VictoryGrips #Grips #fitnessmotivation #Fitness #Canada #Calgary #Gymnastics #ringmuscleups #headstand #handstand #travel #travelblogger #duespaid #1stphorm #1stphormathletesearch #cbd #purespectrum @purespectrumhemp

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