Even & Odd
Rx+:3-MUs & 30 Double Unders
Beg: :30 Single Unders, :30 Ring Rows
Lifestyle - Nutrition - Fitness
Reduced schedule this week:
Christmas Eve both gyms will be closing following the 4:30pm classes
Open Gym Friday 9a-12p @ The Wood
RX- as written
Beg: Front Squats out of a rack, Steppes, No-Squat Wallball
CF Kids will be held at 10am tomorrow so that parents and kids can work out at the same time on different sides of the gym.We hope to see you and your kids!!!
Reminder that both gyms will be closing following the 4:30p classes for the Craic Christmas party. Come out and have some fun with your fellow CraicHeads!!!
Dan doin’ work
In class the other day someone asked me if they could use bands for pull ups and I said no because it’s not really helping you. Bands are ok if you are not looking for strength in the pull up, bands are helping you in all the wrong parts of the movement. You get the most assistance at the bottom or dead hang portion of the pull up. This is where you need the most help yes, but it’s also where you would be building the most strength. Think about it like this, if you are doing bench press and you lower the bar to your chest and your spotter (or a band) rips the barbell off of you, you will be missing out on most of the benefit of the lift. Where you would be struggling the most is where the band will be doing all of the work. Partner assist pull ups or jumping pull up to a negative lowering are much better options to build the strength needed to do strict pull ups. So if you are looking to get stronger with strict pull ups, ditch the band.
Shea and Amy
November 2014: Christina "Champ" Where you are originally from and where you live now: … See All
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