Day 4

The SOD (Skill of the Day) is the pullup. Depending on if you have the proper equipment to do this, this might be a rest day for you. I want to you to understand our pullup concept.

• Start with a comfortable grip outside shoulder-width, hanging so that your arms are completely straight, "active shoulder"
• End with your chin above hand or bar level. Depending on standards this might change to chin over bar or chest to bar. Just get as high as you can.
  

Ways to accomplish this:

• Jumping Pullup [Windows Media Player]

• Kipping Pullup
  

or this one

• Strict Pullup - the good old fashioned "hang & pull". Good back strength is required to do it.
  

Choose one. This is obviously easier explained and said than done, but that's why you want to get into any of the Washington State (or wherever you are) CrossFit affiliates to get some of the highest-quality training you could ever find.

WOD:

beginning, intermediate, & advanced: 100 pullups for time.

Choose any version you can, but do you best to stick to one type.

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TOMORROW 9am-12pm and then again from 3pm-6pm I'll be at the new box to take three BEFORE pictures taken: frontal, profile (facing right) and rear view. Men are in shorts and Women are in shorts and sports bra/bikini top.

PLEASE EMAIL/TEXT ME TO SCHEDULE YOUR APPOINTMENT. It'll take a matter of a minute, literally.

Our new address:
1417 10th Ave, #B
Seattle, WA 98122
(360) 908.9862

Click here for a Googlemap

There's free parking in front of the building along 10th, but if you can't find anything there's plenty of metered street parking around the block.

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The case against running shoes continues!