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Skill
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Getting Inverted
Today we’re going to work on a few skills that get us inverted:
Belly-to-Wall Handstand Push-ups
Today you’ll spend some time working on these movements and their progressions. If you’re new to standing on your hands, today we’ll take the oppotunity to work on kicking up into that locked out position against the wall.
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WOD
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15 – 12 – 9
Clean and Jerk
Once the set is started, the weight can’t rest on the ground. The reps must be touch-and-go. The load can rest on the hips, in the front rack, in the back rack, etc. It just can’t touch the ground. If it does, you have to start the set over. There is no limit on rest between sets, however there will be a 30:00 cap to complete the work. The goal is to go as heavy as possible while meeting those criteria. We also want you to use the same load for each set. So if for example you go way to light on the 15, you’ll add some weight to the bar and do the 15 again.
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This guy is stoked about today’s WOD.
Twice this week I had athletes with friends who are interested in starting up with us ask how long the waitlist was for getting new folks started. We wanted to pass on to you that we don’t have a wait right now for folks to start up.
Here’s the story on the waitlist. From day 1 Gino and I followed some great advice that was given to us: focus solely on the athletes we had. We were told that if we put our efforts there and give them the best experience possible, everything else would fall into place. Several times since we’ve been open, during times like the first of the year when New Years Resolutions are in full swing, we would be inundated with folks who wanted to start. It posed a couple of problems. The first was that logistically, we were having a difficult time scheduling all of the intros. There simply wasn’t enough time to get them done in a timely manner. The other issue was that if we had a dozen people start within a few weeks, the impact on WODs would be unknown. What I mean by that is that if we consistently have 5-10 people hitting the 9am, and we start a bunch of new folks at the same time and many of them also want to hit the 9am WODs, we then run the risk of hitting that 15 person cap on a regular basis. That meant that some of our existing athletes might not get to throw down when they preferred, and to us that wasn’t OK. Hence we started a waitlist of folks who wanted to train, and we would slowly bring them on.
As folks have come and gone, and as schedules of some have changed, we’re pretty well balanced throughout the day. Not too busy, not too slow. We’ve also started tracking the WOD attendance and membership numbers a different way that gives us a much better idea of where things are in terms of numbers.
So that’s the story on why on and off over the years we’ve had to maintain a list to get folks started. With that, right now if you have someone who’s interested in getting started, have them get in touch. As always, you’re also welcome to bring them to the Saturday WOD so they can get a feel for what it is you do every time you walk through the door!
