She’s beauty and she’s grace…she’s Miss Assistance Band!

March 3rd, 2010, by

The strength work yesterday was push press 3-3-3+ at 70, 80 and then 90% of your single rep max. We followed up the strength work with this little metcon from Wild Bill's lab:

100 double unders
and then
3 rounds of:
15 pull-ups
15 overhead squats (40/30kg)
and then
100 double unders

I wasn't mentally ready for this workout to SUCK as much as it did. I've never gone into a workout thinking "this is going to be easy", but the suck factor on this one couldn't have been planned....or COULD IT!? Dun dun DUUUUN! I had the pleasure of doing this workout with the 7PM class, and everyone did GREAT!

Congratulations to Kristen on her unassisted pull-ups! She's a sneaky one, as I didn't even realize that she could DO unassisted pull ups until last night!

We have a lot of new faces around the fort this last week. Make sure you are introducing yourself to our ramp-up graduates so they can feel the Fort Love!

There's the graceful way to get out of your assistance band, and then there's.....well......this:

Special J shows us her graceful dismount

Special J shows us her graceful dismount

Category: CrossFit

2 Responses to "She’s beauty and she’s grace…she’s Miss Assistance Band!"

  • Julie Special J
    March 4, 2010, 3:15 pm

    For the record- I have short legs. And I lose control of these short legs after pull ups. I was also trying to countdown from 10 to 1. and count back up to 10.
    Reverse stuff is hard!
    Numbers and Special J dont mix. :)

  • Brianna
    March 4, 2010, 5:16 pm

    Don't worry Jules, I'm in the same boat with you... I've had some pretty ugly, scorpion looking dismounts. My short stuff legs don't work well with the bands...