Wednesday - 5/5/10

Be Strict
6, 6, 6, 3, 3, 3 Strict Press
(90 seconds rest between sets)
5 minute rest

12 minutes AMRAP of:
2 Handstand Push Ups
4 Strict Pull Ups
50 Meters Farmers Walk 75/45 (db)
50 Meters Bear Crawl

Plank Hold
2 attempts, as long as you can

No Gym WOD
20 Minutes AMRAP of:
2 Handstand Push Ups
4 Pull Ups / 8 Inverted Rows (strict)
6 Burees
8 Inverted Rows / 4 Pull Ups (strict)
10 Dive Bomber Push Ups
50 Meters Bear Crawl

Plank Hold
2 attempts, as long as you can

Notes:
Working on strict movements is something I have begun to see more and more in the CrossFit community.  Generally speaking, one thinks of CrossFit as being wild and crazy, kipping, throwing, running and slamming.  But that is the uneducated, outside perspective.  If one truly wants to become more athletic, and as fit as possible, building strength and perfecting control of the body through a range of motion is extremely important.

So, once you learn the kipping pull up, do not neglect strict ones.  Like the mention of plank work yesterday, learn to focus a little more on the control and stabilization of the body.  Your dynamic movements will do nothing but improve.

 Josh Courage Max Pull Up
http://www.recordholders.org/en/list/chinups-armstrong.html