pride2016

Here's our PVCF Family having a blast in the rain at the Noho PRIDE Parade! What a fantastic turn-out and fun day! A special thank you to Coach Ayn for organizing PVCF to represent!

COACH ARI'S MUSCLE UP CLINIC AT 9.00 a.m. in NORTHAMPTON! (prerequisite is 1-2 muscle ups. 9.00 a.m. WOD shall happen at the same time.)

Be sure to do your ten minutes of pre-class dynamic flexibility work.

1. Warm-up E: Reverse lunges x 5/side, 10 strict toes-to-bar, single-leg Romanian deadlifts x 5/side, kick up to hand stand x 5, 10 kip swings. Then two rounds of pistols x 5/side, kipping toes-to-bar x 10, contralateral dumbbell single-leg Romanian deadlifts x 5/side, 10 headstand push-ups, 10 chest-to-bar pull-ups (10 min)

2. “Erlich Bachmann” In teams of two,

For time:

  • 100 Double-unders
  • 100 Chest-to-bar pull-ups
  • 100 Double-unders
  • 100 GHD sit-ups
  • 100 Double-unders
  • 100 Pistols (alternating)
  • 100 Double-unders

Divide work evenly.

25 min cut-off.

LIII: as written LII: if you're using assistance for pull-ups, don't worry about going chest-to-bar. If your double-unders are still developing, spend two minutes practicing each time they come up. If you don't regularly practice GHD sit-ups, do tuck crunches. Scale pistols by reducing ROM or by subbing reverse lunges. LI: 5 minutes of double-under practice. Then five rounds of 10 pull-ups, 10 butterfly sit-ups, 10 reverse lunges. Then 5 more minutes of double-under practice.

Have fun!