Breanne took 1st place at Junior Nationals today and secured her place at The World Championships in Bulgaria! She had a 75kg in the Snatch and a 94 kg in the Clean & Jerk! Lightweight Baby!
You are a rock star and were so proud of you! Great job!

Keleigh & Chrissy from The National Guard
 and Ryan came and got some today and will be
starting The On Ramp Class on Monday!
Great job and Welcome to CrossFit!

 
  

WOD
50 Floor Wipers
Then
10 Burpee Box Jumps
15 Slam Ball
15 L Sits
25 Weighted Walking Lunges
5 Rounds For Time

“A man can be as great as he wants to be.  If you believe in yourself and have the courage, the determination, the dedication, the competitive drive and if you are willing to sacrifice the little things in life and pay the price for the things that are worthwhile, it can be done.”
- Vince Lombardi

Skill Practice
Then
“Helen”
400 m Run
21 Kettlebell Swings
12 Pull Ups
3 Rounds For Time

The body row is a fantastic tool for developing pull-ups, whether it be a static pull-up, a kipping pull-up, or a chest to bar pull-up.  It also improves muscle imbalances that cannot be quantified until the affected muscles are recruited during a movement, such as the overhead squat.

A beginner can start by standing with their feet directly beneath the rings, grasping the rings with a closed grip, and lying back.  The keys to making the body row an effective training tool are keeping the body tight and straight throughout the movement, extend to full range of motion, and maintaining a core-to-extremity muscle recruitment.

There are many variations for more advanced athletes, including elevated leg body rows and false grip body rows.  However, the benefit of doing these movements are negated if you choose to ignore the key points.  So remember, keep the body straight from the neck to the heels, pull from a fully extended arm position at the bottom and a ring-to-chest position at the top, and begin the pull with the core by drawing the shoulder blades together and then squeezing the elbows back past the rib cage.