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Brachiate

Nick | 05/19/2015 | 2

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The shoulder is a very complex joint.  It can be used to do so many things, many of which are overlooked in typical training protocols.  Spending time bearing our weight through our shoulder by hanging and swinging can hit a lot more angles than we might get just training push ups, pull ups, overhead barbell movements and the like.  So today, we’re going to look at a number of different ways that we can engage and train our shoulders from a hanging position.  While this might not come up a lot in our regular programming, the idea is that you can take these skills with you and use them on your own quite easily as a warm up, cool down or just some supplemental shoulder work.

SKL:

Brachiation

WOD:

AMRAP 12:
5 Pullups
50′ Burpee Broad Jump
5 Pullups
50′ Walking Lunge Steps

CYCLE BENCHMARK:
6 Rounds:
200m Run
10 Wallballs @ 20/14
5 Burpee Box Jumps @ 24/20

Schedule Update:
We will not be running normal classes this Monday in observance of Memorial Day.  We will be running the CrossFit Hero WOD Murph at 10am for any who would like to participate.  This does not count as a class!
Help for local teens in need
One of our members has been working with the guidance department at Somerville High to source aid for over 20 unaccompanied minors who are currently attending SHS.
These students live on their own and work near full time jobs after school to afford rent in local apartments.
They are struggling and in a highly precarious position.
The guidance department  tries to support them with simple items to make their everyday lives a bit simpler.
These items range from new sheets and towels, clothes, toiletries (razors, shampoos, first aid supplies) to gift cards ( grocery stores, Restaurants, CVS, Target) and T passes.
We will be holding a small collection at CFSV to gather supplies to donate to these students in need.
From 5/18-5/22 there will be a collection box in one of the daily cubbies. If you are able to get any of these items for donation- it would be greatly appreciated!
If you want to get more involved, or you have a larger item to be donated, or you need these items picked up at your house don’t hesitate to contact Erin Baumgartner @ erin.baumgartner@gmail.com or (978)944-2247.

 

2 comments for “Brachiate”

  1. Jv says:
    May 20, 2015 at 7:31 am

    WOD: 5 + 6, scaled to ring rows

  2. Roger says:
    May 20, 2015 at 8:10 pm

    WOD:
    6 + 5 (and 25′ burpee broad jumps)
    Jumping pullups

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