Sat – 01/11/2014

Jump Ropes

We ended up with three extra Spealler Speed Ropes. We are selling them for $30 each.

We hear a lot of you talk about jump ropes and other equipment. Remember, you can always ask us, we’ve tried most of the equipment out there and know what works. You need to have your own rope so that you are using the same weight and length all the time, if those two factors change, so does your timing.

I’ve tried them all and would only buy three types of ropes. I understand people have their preferences and if it works for you, then great, but if you’re struggling to improve it may be time to upgrade. Good ropes have basic similarities:
-They all have bearings, anything else is too slow.
-They all have pivot action for the rope, making bad positions more forgiving.
-They all have extremely light (fast) cables.
-They all have very light, narrow handles allowing for faster spin rate.
-They are all easily adjustable.
-They are all under $30.

The vast majority of “professional exercisers” use one of these three:
Spealler Speed Rope
SR-1 or SR-1
Revolution or Revolution X

Have any other equipment questions, don’t hesitate to ask, before you spend too much money on crap.

HOME WOD

No Saturday classes due the weightlifting seminar. Grab one of your kids, spouse, or neighbors and do the home WOD!

In teams of 2, partners alternate to complete 5 rounds each of:
200 Meter Run
20 HR Push-Ups

Scale as needed. Record times in Wodify!

COMP

If you want to get this in, your only chance will be at Noon. Be early and ready to start the clock when we take our lunch break from the seminar.

1A) Five rounds for times of:
5 Power Cleans (225/145 lbs)
10 Chest-to-Bar Pull-Ups
Rest 60 seconds between rounds.
Rest 5 minutes, and then…

1B) Five rounds for times of:
Row 250 Meters
5 Power Snatches (135/95 lbs)
Rest 60 seconds between rounds
Rest 5 minutes, and then…

1C) 5 minute AMRAP of:
10 Front Squats (135/95 lbs)
10 Pull-Ups
20 Double-Unders

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