Barbells For Boobs!!
Love boobs? Well here’s your chance to save a pair! On October 23rd, we will be hosting our 1st annual Barbells for Boobs Amazing “Grace” fundraiser. The purpose of the event is to raise money for qualified women who need screening and/or diagnostic procedures in the prevention of breast cancer. By supporting Barbells for Boobs, we’re helping low-income and uninsured women get the examinations they need in order to stay cancer free! Click here to learn more. Breast cancer affects us all, and this is our way as a community to make a difference. Please register for our event at www.barbellsforboobs.org. All levels of fitness are welcome!
Here are the steps for easy registration:
1. Go to the “Sign Up” drop down in the top menu and click “Participant Registration”.
2. Click on the Amazing Grace event link.
3. Click on “Individual Registration”.
4. On the registration page, make sure you fill in the “Organization” box to specify that you are from CrossFit Las Vegas so we get credit for your participation.
Foods where gluten can hide from ya!!!
How Can I Get Better At Pull Ups?!
1. It might seem obvious but practicing your pull ups is far and away one of the best ways to improve your numbers. How to practice might be a little less obvious. One way is to come in before the wod a little ealier and get on the pull up bars to do a few extra sets. This can also be done post-workout! Nothing too taxing, just few sets of a few reps will pay off big over time!
Another way to practice is to practice through out the day! Try finding something to hang from where ever you might be every few hours and grab a few reps. You can learn more this "greasing the groove" tactic here.
2. If the kip is the part of the movement giving you trouble the same rules apply from above but with the basic kip swing. Find a place to hang from during your day and/or come by the gym early and/or hang out after and practice maintaining the rhythm in the kip swing.
3. If the pull up itself is the elusive part there are several avenues of attack the first of which would be of huge help.
A. Negatives - Once again coming in early or hanging around after, jump your chin over the bar and lower yourself under control to full elbow extension. This can also be done with band around your feet.
B. Dead Hang Pull Ups w/ a Band - Still holding with the early/after premise, climb into a band and bang out a few sets of pull ups on your band of choice.
C. Body Rows - While not truly a vertical pull as is seen in the pull up, body rows do offer a strong amount strength development for the pull up. As before, early and/or after.
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