Thursday WOD

Warm up

4- Parking lot Sprints (sprint to one side, jog back, 10 second rest)

4- 200m Row Sprints (35 Stroke per minute, 30 second rest)

4- 20 second Resistance band runs (time starts at end of forward progress)

20 Deep squats 2 sec down, 3 down, 2 sec to return to upright

WOD

Front Squat - 3/3/3/5/5 (coaches, strict form)

80%, 90%, 100%, 90%, 80%

Wednesday July 6th WOD

July 6^th

Great job today everyone! That was a challenging WOD, tomorrow should be much shorter so lets post some new PR's on the board. If this is your first FRAN, mark your time, if you have done it before write your previous time so we will all know when you crush it!!

Warm up

5 minute Jump rope

20 Dips on bars

20 GHD sit ups

20 GHD Back Ext

WOD

“FRAN”

21-15-9

95lb Thruster

Pull ups

For time

Friday WOD

5 Rounds For Time (speed,speed,speed!!)
Run 400m
15 Dumbbell Thruster 20/35
15 Pull Ups dead hang if you can

Thursday WOD

"Jerry"

For Time:
Run 1 mile
Row 2K
Run 1 mile

Sgt Major Jerry Dwayne Patton, 40, died on 15 October 2008 during High Altitude High Opening (HAHO) training while assigned to Army USSOCOM preparing for deployment to Afghanistan. Jerry is survived by his wife Molly and his sons Chad, Cody, Chase and Connor.

SHIRTS!

New ECCF shirts are available at the gym!  Come buy one and show your support for the gym!

Adam Birthday WOD

Wednesday is Adam Floyd’s Birthday WOD
Happy Birthday dude this one’s for you!!
Warm up
Jump Rope 5 minutes
50 Flutter kicks
3 sets of 5 SLOW Dead hang pull ups
15 “L” pull ups
15 GHD sit ups with ball and partner (10/14)
WOD
28 Man Makers (20/35)
28 Push press (45/90) Strict form
28' overhead single arm walk with KB (35/55)
28 Sit ups/wall ball (10/14)
28 One armed KB swings (28 each side)

Good info on pull ups

This is a workout posted from a great gym (Crossfit Brooklyn) it shows that to do a good pull up or any you have to develop the muscles by working the whole system not just "to get good at pull ups is to hang until you can do pull ups" This is commonly stated but it is an old method. Pull ups are hard and there are some who want to get strict on their pull ups, do dead hang's, or to do one pull up. Look to the coaches for dynamic exercises to developed the muscle group used in pull ups. Good luck happy pull ups.

1. 3-5 sets of 10-15 reps of one of the following:

Body Rows (constantly progressing towards being horizontal)

Strict Chin-ups (Band assisted)

Strict Pull-ups (Band assisted)

Rope Climbs

2. Three Supersets of 10-12 reps alternating between one from A and one from B. The last set of each exercise should be done to failure.

A. Pulling,Rows (Barbell or Dumbbell)

Curls (any variety)

Rope Climbs