Thursday, June 28, 2018

Wednesday, June 27, 2018
June 26, 2018
Friday, June 29, 2018
June 28, 2018

Thursday, June 28, 2018

NEW! Check out our newest retail item… FITAID!
No artificial colors, flavors, or sweeteners…
$3.00 or $3.50 per can! Give it a try and let us know what you think!

The Parade and 4th of July Party are coming up NEXT WEEK!  
Please check out the board →→→→→

→ Float Decorating day on Tuesday the 3rd at 7:30 PM…
→ Parade line up on Wednesday the 4th at 8:15 AM…
→ Party at the Lindseth’s  following the parade
See more info on the music stand →→→

Please find a way to participate!
It is always an awesome day in the life of our TCCF Family!

Barbell Clinic TOMORROW with Pete ~ Bench Press Sign up in RhinoFit!

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Be Brave and Kind – Help out Sirsy!
Our Friend Melanie from the band Sirsy needs our help (see the link above↑)

Mobility TODAY at 5:30 PM Sign up in RhinoFit!

Yoga on Sunday at 9:00 AM! Sign up in RhinoFit!

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Warm-up:
1. Cross-over Symmetry

2. Run 200 meters 
2 sets of:
5 pull-ups
10 walking Samson
5 wall ball shots ←video

Skill:Efficiency Tips: Pull-ups⇐video
Tight core, feet together, toes pointed = more torque!
Spend 5-10 minutes working on kipping swings, kipping pull-ups, and butterfly pull-ups
Use this time to set up your box for jumping pull-ups as needed.

WOD:
For time/20 minute cap:

100 pull-ups
100 wall-ball shots 14/20-lb. ball
→ Masters 50+ 10/14-lb. ball

Parse the movements any way…

Scaling:
Choose sets of these movements that allow for a smooth flow, using the transition between the wall and the rig to grab a quick break. Scale the volume as needed, but aim for at least 15 minutes of work.
Focus on maintaining your form on the pull-ups. If you feel your body breaking form as explained in the video, switch to another pull-up option.  Jumping pull-ups (front-back-jump) should be the scale for this movement today. This skill is the gateway to eventually achieving your first body-weight pull-up! Keep working at it!

Beginners:
Complete as many rounds as possible in 6 – 10 minutes of:
5 jumping pull-ups
5 air squats
100 meter walk/run

Post-WOD:
400 meter recovery walk
3-way shoulder
foam roll

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