This Saturday CrossFit Federal Hill will be supporting the Digital High School, DigiBall. We have donated a Foundations Course and a One Month Membership at CFH. We will also be attending the event! With a name like that how could not support it!
At the event, students will have an opportunity to showcase their talent and potential. The DigiBall is the main source of funds for the Digital Harbor Community Scholarship Fund–a component of the Baltimore Community Foundation and a 501(c)3 non-profit organization. Check it out for more information
The event will be held at the Museum of Industry from 7 to 11 on Saturday night. If you want to support you can buy tickets HERE
The WOD today should be attacked hard, but with caution.
Along with stopping early we want everyone to be aware of the negative portion of their pull ups. You need to release the tension from your biceps and arms at the bottom of each pull up in order to avoid any horrible injuries. If you are kipping and come to a full lock out (like we talk about every class) you will avoid this automatically.
Barbara totals up to 700 Reps. If you have not been a member for 3 months you need to consider scaling. As always we would rather see you do flawless reps then bang it out with sub par form, pound your chest like a monkey and scream like you just won the super bowl. If you are scaling here are your options.
1) Cut all the reps in half. This puts you at 350 total reps which is still a bad ass workout.
2) Pick a movement or two you struggle with and cut those in half. Pull ups and Push ups?
3) Perform one round RX and take a look at the clock, if you are over six minutes then cut everything in half.
Hopefully we did not totally scare you away and you will still show up! This is a great bench mark WOD that we will do again in the future!
For a little motivation watch Pat Barbar take on Barbara
WOD
“Barbara”
20 Pull ups
30 Push Ups
40 Sit ups
50 Air Squats
5 Rounds
-For Time-
If you are cut off then your score = total reps
Matt F and Jennie H working on the Snatch.