Skill Work:

Kipping Swing/Pull

3 Rounds for Time:

15 Chest to Bar Pull-ups

20 Sit-ups

25 Wall Balls

5-6 SMALL MEALS PER DAY OR THE TRADITIONAL 3 MEALS PER DAY…WHAT WORKS BEST FOR YOU?

Dr. Mercola enlightens us with some research about which method is better, HERE.  There are arguments for both.  Eating small meals throughout the day revs up your metabolism, however, eating three standard meals shows no ill effect on decreasing metabolism.  What research do you base your method of eating from?  Instead of basing how many meals you eat in a day off of research, maybe we should base our frequency of meals by how we feel.  Are you full in between meals?  Pay attention to how you feel and form your own opinion.

MARK RIPPETOE ON THE OVERHEAD SQUAT

After working that ball-up and pass-thru position on the rings as we did in class Mon/Tues, how did that overhead squat feel?  It probably felt a little bit more comfortable.  Opening up those shoulders and breaking up some of the tissues by taking that shoulder joint through a wide range of motion helped many of you achieve a more efficient overhead squat.  You were able to let those shoulders set back to sit right on top of your scapula and maintain tightness throughout your torso as you moved down and up out of your squat.  Shoulders remained active and lumbar curve were kept tight.  This is what we strive for every rep!  Great job on a very difficult movement.  I am excited to see progress in our flexibility and body control only after a couple weeks of gymnastics skills.  Thanks for being confident in your ability.  You guys just jumped upside down on those rings like it was nothing for a 2nd week in a row!