The Long Haul


Three rounds of:

9 Muscle-ups

15 Burpee pull-ups

21 Pull-ups

Run 800 meters

If you’ve got a twenty pound vest or body armor, wear it.

Kevin Montoya 26:28 (20lb vest), Zeb Pascual 33:51, Joe D. 38:38

I recently made a quick list of skills that I would like to improve upon or learn.  I wrote down all of the things that came to mind immediately:  handstands, press to handstands, deep handstand push ups on parallettes and ring hand stand push ups eventually, extended L-sits, would love to work on a high bar over a foam pit, the mushroom with a bucket to support the legs (video), standing back flip, basic ring strength (video), legless rope climbs, butterfly muscle ups, all squat variations (overhead, front, back), squat snatching, all hang position olympic lifts, banded squats, flexible hamstrings, mobile shoulders and rowing.

I was surprised the list wasn’t longer and suddenly, working on my weaknesses became manageable!

 I have begun to use this well of ideas to supplement my warm ups/cool downs and figure out what to do on rest days or days that I’m busy.  Make your own list and start attacking those weak spots now!


Beach Volleyball this Saturday at 1pm!!

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