"The overman...Who has organized the chaos of his passions, given style to his character, and become creative. Aware of life's terrors, he affirms life without resentment. "—Friedrich Nietzsche
Warm-up Drills (02.16.2012)
Run 400m
2 Rounds of
10 x Hollow Rocks
5 x Push-ups (diamond hand position)
5 x Deadhang Pull-ups
-Shoulder Mobility
-Samson Stretch
-Calf/Soleus Stretch
-Inchworms/Cobra Stretch
*Use the movements/warm-up sets above and the time given to prepare and stretch to establish any scaling necessary for the Muscle-up WOD. The more prepared the group is the greater the detail of instruction we will be able to provide for each class.
''Muscle-up Time Trial'' (02.16.2012)
For time:
30 x Muscle-ups
Notes: Scale 30 x Muscle-ups for time to whichever Push/Pull combination of movements each athlete has been working through as their current substitution standard. Each athlete scaling the movement will execute 70 reps of each for time, partitioned however they wish.
Example: Scale 30 x Muscle-ups to 70 x Pull-ups and 70 x Ring Dips, broken up into sets and reps based on personal preference/strategy.
If everyone has a chance to read this before they head in for the WOD (which we hope they do) take a second to look back on the ''Triple Ven-Diagram'' WOD that we did on 1.30.2011. The standards of scaling, testing, and progressing through the different levels of CrossFit skill based movements are in place to provide our athletes with a map and milestones to focus on while striving to advance.
Attention to technique, safety, and the properly applied mobility/warm-up/scaling recommendations will be familiar and redundant pillars of our coaching staff's attention today; Come in with jaws set and a focused mindset that's prepared to strip every ounce of benefit from this classic slayer of a WOD. Destroy yourselves.
''KB Swing Test'' (02.16.2012)
For ten minutes: Execute the following within a one minute window, rest 1:00, repeat.
30 x KB Swings (32/24kg)
Notes: You have one minute to complete each set of 30 x KB Swings. Rest one minute between attempts. Feeling Frisky or have a romantic flair for stout metallic orbs? Feel free to add one repetition per round (35 reps for the last minute of Swings) and see if you can still hang. Hell, why not throw a 'survival of the fittest' spiciness in there and go one minute on one minute off, adding a single rep each successful round, until no longer able to complete the workload within the time allotted. Ouch is right. Enjoy.
Post rounds completed/meters rowed to comments.
Burpee Challenge (Optional)
52 x Burpees
Mobility WOD
CrossFit Endurance WOD (02.16.2012)
8 Rounds (:30 x :20 rest)
Swim: Use a pool or open water.
Bike: Use a Monarch ERG, stationary bike (with wattage tool), or something similar that can hold a load of 200+ watts.
Run: Use a treadmill, set at a 12% grade. Adjust pace to represent 0-30 sec slower per mile than best 5k time. Do not reduce the speed.
C2: Damper Setting on 8-10.
Post distances to comments.
Posts
13 comments:
12:00 MU
KB swings 28/20/16/18/19
FYI-
the lottery is now open (closes March 15) for the Mt. Washington road race.
don't think it's that hard of a race 7+ish miles (road not trail) and there's only one hill.
www.mountwashingtonroadrace.com
KB Swing Test
30/30/20/20/20
MU Modified
16:00 (70x Pull-ups and :15 L-Sits holds between pull-ups)
KB swings 30/30/30/28/28 (20kg)
Mike V.
I've been there and done that Laura. It's not a small high though and it's quite tough if you aren't doing it at a leisurely pace. Come join me this year, I'll wear my skins.
70/70 pull-ups&dips time trial:
14:06
KB Swing Test: 16kg
24/21/22/21/20
Dan-
I know you've been there done that race perhaps I'm just a little jealous & bitter. I'd love to have the chance to run straight up that mountain. Unfortunately I have been cursed with bad luck when it comes to lotteries....as I'm a 2 time Mt. Washington loser and a 3 time Western States 100 mile lottery loser.
so we'll see what happens. my name of course in in the hat again.
9:52 for the M/U's. Should have been quicker. My wrists are alllllll torn up.
Skipped the KB Test :(
Two can play at your tale telling game Gnome...
Complete for Time
30 x Muscle Ups*
*(turn out at the bottom)
Once again I found myself under the blanket of a cool dark rain this fine February evening. Tepid for this time of the year, history would have us think it should be snow falling from the skies. I hung my rings on familiar tree limbs, those which I know to be steady and strong. I look up to ensure they sit level; droplets from the branches above grace my brow. A nervous pace I swing my arms to hasten the blood flow and take my practice repetition. Like a hot knife through butter I tear towards the night sky. Back to the earth, it is time to begin. I grab firm the rings and my trial begins. Each time through the motion my form grows heavy and my arms weary. No time for failed attempts, I remind myself that slow is smooth and smooth is fast. I grab the rings for my final two. Up I go for the first, down, turn out, and back up to the dip's position. I stay there, I fear I have no more strength to reach lock out. Dangling in the night sky my mind leaps to the void. I hear the voices of those with whom I move iron. "UP!" I begin my final ascent. "UP!" I'm almost there. "UP!" Lockout--time. Seven minutes and thirty-two seconds. It seemed like an eternity. I laugh quietly to myself as I take the rings down and place them back in my bag.
Attila lays in wait within Castle Costello, we shall dance when the sun rises.
-Bert
70/70 10:22
KB Swings 32 kg
30/25/20/21/20
Jay
30 MU = FAIL
KB Swing Test = CRAP
I suck
Muscle up test
17:05 (turn out at bottom)
KB Swing (32kg)
31/32/30/25/25
Big Aspirations: Quickly gone to shit
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