“Accept one another, then, just as Christ accepted you, in order to bring praise to God.”- Romans 15:7
Sign up for Fight Gone Bad for a cause and donations!
http://athletes.kintera.org/faf/home/default.asp?ievent=275345
Monday 080920
For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders
CCF Team 1 John, Jim, Jen, and Anders Coach Guzman CCF Team 2 Beth, Brian, John, and Me in last!
Knees to elbows is hard. While hanging, slowly bringing your knees up and curling your body until your knees make contact with your elbows, and then in control returning your body to a dead hang, is the default at CCF. With such a high standard for execution, modifications are a must to build the strength and coordination needed. Kipping to the top and slowly working the negative is a great way to work a full range of motion.
Check out this great video of Annie (wmv)
