5/08/2012

''Munsoned'' (05.08.2012)

''The more the body suffers the more the spirit flowers.'' 
--David Blaine's philosophy, borrowed from St. Simeon Stylites, a fifth century ascetic who lived for decades atop a pillar in the Syrian desert.







Warm-up Drills (05.08.2012)
15 x Burpee Jumping Pull-ups
15 x Medicine Ball Cleans
''Burgenere Drill'' (2Rnds/PVC)
-Sumo Squats
-Scorpion Stretch
-Inch Worms
-Shoulder Opening Drill (wall)

''Munsoned'' (05.08.2012)
Complete the following for time:
Row 1600m
50 x DB Box Step-ups (50/35lbs)
15 x Muscle-ups

Notes: Alternate legs each rep (15 each side) for the DB Box Step-ups. Don't fret, beasts, there will absolutely be a ruthless set of mods available for those prepping/practicing competitive skill sets. Yessssss.

Post times to comments. 

Skill Development (05.08.2012)
L-sit x :15 (cumulative)
20 x Hollow Rocks
30 x Russian Twists (40/20lbs)
--
L-sit x :10 (cumulative)
10 x Hollow Rocks
20 x Russian Twists (40/20lbs)
--
L-sit x :05 (cumulative)
5 x Hollow Rocks
10 x Russian Twists (40/20lbs)

Notes: Russian Twists are a two count movement, which means that the athlete much rotate the torso to both the left and right sides to earn each repetition. Scale as needed (think along the lines of just doing Rounds 2 + 3 together as we want to make sure everyone can sit-up in bed tomorrow. Keep the focus on quality of your movements; this is not for time.

Mobility WOD

CrossFit Endurance WOD (05.08.2012)
''Hill Repeats x 5 Recovery''
Swim: 10 x 50m/y with T- shirt or Parachute with 5 times the recovery (Ex.If it takes you 30 seconds to swim 50m/y then you rest 2:30).
Bike: 10 x 1/4 mile Hill repeats with 5 times the recovery (Ex.If it takes 30 seconds to bike the 1/4 mile then you recover 2:30)
Run: 10 x 200m Hill repeats with 5 times the recovery (Ex.If it takes 40 seconds to run the 200m then you recover 3:20)
C2: 10 x 30 cals with 5 times the recovery (Ex.If it takes 45 seconds to row 30 cals then you recover 3:45)

Post times to comments.

13 comments:

sdaghir@gmail.com said...

Warm-up extremely well for this...

2 Rounds, each individually timed of the following:
Row 750m
5 x Muscle-ups
20 x Box Jumps
4 x Muscle-ups
20 x DB Box Step-ups (50/35lbs)
3 x Muscle-ups
20 x Goblet Squats ()
2 x Muscle-ups
20 x KB Swings (32/24kg)
1 x Muscle-up

Anonymous said...

Munsoned
pull-ups/static ring dips
22:44

Jojo

Mtn Rob said...

been Watching Kingpin? Great movie... "go wash that perfume off before you come back to our table"
-Bill Murray

27:10

45lbs DB
green band static dips
blk band PUs

Grinster said...

Samy's Workout (Modified)

1 round

3:00 Bike Sprint
15 x Pull-ups
15 x Static Dips
25 x Box Jumps (24")
12 x Pull-up
12 x Static Dips
25 x DB Box Step-ups (50lb)
9 x Pull-ups
9 x Static Dips
25 x Goblet Squats (50lb DB)
6 x Pull-ups
6 x Static Dips
25 x KB Swings (50lb DB)
3 x Pull-ups
3 x Static Dips

19:08

Anonymous said...

''Munsoned'' (05.08.2012)
Complete the following for time:
Row 1600m
50 x DB Box Step-ups 20" box 35lbs
45 x Pull-ups
45x Dips

27:44

Jamie

Peter said...

Munsoned:
35# DB's; 24" box; Pullups/RingDips
26:30
Oh...and 1st ever 2 MU's

Jay said...

Munsoned
24" box 50# dumbbells
pull ups/ring dips

23:47

Jay

lewis.robertdavid@gmail.com said...

"Munsoned"
2 Rounds, each individually timed of the following:
Row 750m
5 x Muscle-ups
20 x Box Jumps (24")
4 x Muscle-ups
20 x DB Box Step-ups (50#, 24")
3 x Muscle-ups
20 x Goblet Squats (32kg)
2 x Muscle-ups
20 x KB Swings (32kg)
1 x Muscle-up

16:24 / 14:30

SD as rx'd

Mike M said...

"Munsoned" (Rx)
23:38

thammond18 said...

Munsoned...25:something rx
tommy

Gene said...

Munsoned
Run 1600m
40# box ups
Pull-ups scaled green band
Static ring dips

31:26

Mint said...

Munsoned

Rx'd plus a puke break about half way through the row, guess i came out of the gates a bit fast.

18:06

Mint said...

Munsoned

Rx'd plus a puke break about half way through the row, guess i came out of the gates a bit fast.

18:06