This is week 2 of our second, 3 week cycle of consistent and specific max. effort work incorporated in our class workouts. Our max. effort upper body movement is pull-ups. With each set, athletes are increasing the weight for their dead hang pull-ups. With the athletes who are not able to pull their body weight from a hang we have been a bit creative by setting up a band progression - decreasing the amount of help they receive with each set.
Our total body max. effort exercise this cycle is hang power cleans. It has been great to witness the improvement in technique over the past couple of weeks. People are pulling under the bar instead of pulling the bar up to their shoulders. Drills and cues such as "jump and land" seem to be clicking!
Below is a short video clip from a couple of the Monday classes. The beginning starts off with Mel completing a couple of pull-ups with 40 additional lbs. The rest shows some rowing..something CrossFitters have become quite good at doing! Check out these 500M Row times from our recent competition.
| Men | Women | ||
| Chris | 01:23.4 | Leeny | 01:45.2 |
| Doug | 01:28.0 | Alyson | 01:47.9 |
| Kevin | 01:28.8 | Julie | 01:55.5 |
| Mac | 01:28.9 | ||
| Mike | 01:31.3 | ||
| Parth | 01:32.3 | ||
| Sam | 01:32.5 |

