Test for max reps of pull-ups
Rest 5 minutes
Then, 7 rounds for time of:
Unbroken pull-ups, 30% of max reps
Unbroken wall ball shots, 15 reps
Ground rules: don't sandbag your max reps of pull-ups!!! Testing your max reps of pull-ups is a huge benchmark, whether it's with a band or butterfly. If you break your round of either movement, you must start that round over from zero. If the ball drops, doesn't pass the 10' line, or you pause – you must start over.
Post reps and time to comments.
Craig – calm, cool, and collected while swingin' bells
We are hosting a nutrition workshop next Saturday the 30th at 1:30pm. Nutrition is a huge part of becoming fit and healthy. Without paying attention to what's fueling your machine, you will not reap the full benefits of the CrossFit program – period! So come join us while we talk about; the Paleolithic diet, the Zone Diet, insulin resistance, auto immune disease, syndrome X, meal planning, how to eat out, optimizing your performance and health, and much much more.
The nutrition workshop is free! Come one come all, because the more the merrier. If it's been a while since you've done a nutrition, feel free to come again, as we're always adding and improving our lectures.
Want to get started before Saturday? Log your food for three days prior to the workshop, eat lean meats, nuts and seeds, vegetables, some fruit, little starch, no sugar, and experiment with how that makes you feel. See you on the 30th!!!
