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And even more kipping!

Nick | 07/30/2014 | 4

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Continuing on the theme of working on using our whole body to accomplish a movement, today we’ll be building our kip for toes to bar.  The gymnastic AMRAP that we’re doing for strength will help build the positioning and movement patterns that we’ll then apply to our toes to bar in the WOD.  Be deliberate with the quality of your movement and positioning during the AMRAP so when we start moving fast in the WOD we’ve set good habits already.  The WOD itself is an interval workout.  We should be choosing a scale that allows us to sprint through each round, giving us more time to rest than we are working.  Whatever version of toes to bar we do should be unbroken each round (and kipped!) and the burpee box jumps should be a continuous movement through all 5 reps (except for the brief pause at the top of the box as we establish stability and leg extension) and as explosive as possible.
STR:
AMRAP 12
10 second arch body hold
10 second hollow body hold
5 kips on pullup bar
WOD:
8 Rounds @ 1:30
10 toes to bar
5 burpee box jumps
*score is your slowest round

PR for Pat: On Saturday, August 2nd CrossFit Fenway will be hosting Pat’s WOD, and heading to the Cask ‘n Flagon for a post workout fundraiser ($10 “cover” going directly to PR for Pat).  Our friend Pat has a long, tough road ahead of him, and needs our help.  You can read his story here.  Pat has already undergone surgery that has taken roughly 70% of his tongue, as well as lymph nodes and glands.  He will require therapy to learn to talk and swallow again, and he faces days upon days of chemotherapy and radiation treatment.  Pat has incredible determination, and with the help of so many that care about him from the CrossFit community here in Boston he will fight on.  Please donate here, mark your calendar for Saturday, August 2nd and join us to PR for Pat.

Reminder: Our Thursday evening classes are all backed up an hour for this week and next as we will be hosting “The Space In Between: Art, Green Space and the Public Realm”, a gathering of neighbors who would like to reimagine what is possible with the revitalization of Union Square at 7:30pm (you are all invited).  There will be a 4pm, 5pm and 6pm class and no 7pm class.

Tati’s going away party is this Saturday!  She would like to get some sort of head count, so if you’re thinking of attending, here’s the e-vite to respond to so she knows what to expect: http://www.evite.com/l/vjWACTZM15

4 comments for “And even more kipping!”

  1. Renee says:
    July 30, 2014 at 7:36 pm

    Front squat 160# PR! Since that was my 1rm I tried 165# for 1 and got it so that’s a double PR day! 🙂

    WOD 12:45 Rx

    Thanks for doing this one with me, Chris, I can’t imagine it felt good after Grace today… Thanks to the cheers from EB too. I tend to go rogue and make my own wed 5pm class and I can always rely on you guys to make sure I don’t feel “off on my own” … I think to myself all the time “I love it here”

    SOMANYFEELS

  2. Brian says:
    July 30, 2014 at 8:41 pm

    If any of you folks out there take Fish Oil in capsule form, I have two bottles (one full and unopened, one half full but still before expiration date) I’m giving away. Nothing wrong with them, I just don’t take them anymore and would rather see them used than go to waste. They are in the cubbies next to the middle bathroom, just take them if you are so inclined.

  3. Daniel "The Lemur" Lemus says:
    July 30, 2014 at 10:00 pm

    Is anyone planning on going to Tati’s farewell party this Saturday? If so, I’m driving if anyone wants a ride!

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