A special shout out to Mike Legrand, Sarah Price, Lia Winfield along with Coach Alex, Kirsten & Drew for participating in 31 Heroes at CF Solano this weekend!

Helen Challenge Prelims - August 17th

Heads up folks: We have the Helen Challenge Prelims coming up very soon (August 17th). Make sure you get signed up! Eight weeks later we'll be having the finals and a party to follow!

Body Fat Testing -- August 19th.

There are a few slots left. Sign up at the desk and leave your check in the envelope. Be sure to get your prep sheet from the binder as well.

Warm Up:

Option 1

Upper-body pulling
5 sets of:
1. Kip attempts x 3
2. Dead-hang pull-ups x 5
(band assisted if necessary)

Core/low back
3 sets of:
1. Tuck L-hang x 10 seconds
2. Kettlebell swings x 10 (16/12 kg)

Notes: Your kip attempts will take you as high as you can go, whatever that might be. If you are further along in developing a pull up, avoid chicken necking and accept nose to bar or chin to bar. For the tuck L-hang, perform it to the best of your ability with the goal of having your knees level with your hips. If not, well -- that's why you're here. Keep training till it's possible!

Option 2

Upper-body pulling
3 sets of:
1. Dead-hang pull-ups x 5 (add weight if necessary)
2. Muscle-up rows x 3
3. Bonus: kip x 3 (if learning the butterfly kip)

Core/Low Back
3 sets of:
1. Tuck L-sit on the rings x 10 seconds
2. Back extensions x 10 reps

Notes: For tuck L-sit on the rings, work on strict support (no bent
elbows). After that, make sure to bring the knees level with the hips.
Turn the rings out during support if you’re strong enough.

Workout:

Five rounds for time of:
5 Muscle-ups
115 pound Overhead squat, 10 reps
15 Toes to bar
20 GHD Sit-ups or weighted abmat sit ups