warm up
500m row
2 rounds:
10 pull ups
20 clapping pushups
30 box jumps
2 rounds: pvc x 10
hang squat cleans
hang power snatch
ohs
workout
21 hang power cleans @ 95#
21 push press @ 95#
21 ring dips
400m run
15 hang power cleans @ 115#
15 push press @ 115#
15 hspu
400m run
9 hang power cleans @ 135#
9 push press @ 135#
9 muscle ups
post time for score
500m row
2 rounds:
10 pull ups
20 clapping pushups
30 box jumps
2 rounds: pvc x 10
hang squat cleans
hang power snatch
ohs
workout
21 hang power cleans @ 95#
21 push press @ 95#
21 ring dips
400m run
15 hang power cleans @ 115#
15 push press @ 115#
15 hspu
400m run
9 hang power cleans @ 135#
9 push press @ 135#
9 muscle ups
post time for score
22 comments:
kyle r . 185 . mod . 21:54
cav . 163 . mod . 22:06
steve c . 205 . mod . 14:04
josh c . 185 . mod . 22:57
tracie . 130 . mod . 27:55
caleb . 160 . rx . 16:00
kyle k . 170 . mod . 15:13
harry e . 252 . mod . 20:27
dustin . 165 . mod . 20:18
angela . 170 . mod . 25:00
guy . 180 . mod . 18:57
beegees . 205 . mod . 19:10
blake . 190 . rx . 21:18
jenn . 115 . mod . 26:32
jon . 155 . mod . 24:03
luis . 133 . mod . 34:12
russ . 162 . rx . 13:13
..thanks for the nice picture.... LOL
I dig those shoes
your shoes are pertty
congrats to luis for achieving his first muscle up! and the fact that he did it merely 10 minutes after today's wod is even more impressive...
...what's more impressive than that?
HE DID THREE CONSECUTIVE!!!
Good job Luis!
Is there a formula to figuring out how to scale the weight for a woman or is the prescribed weight meant to be universal?
Thanx.
maria -
here are what our girls did:
name/bodyweight
mod
tracie/130
45# 65# 75# / jump ring dips, mod hspu, 3pu+3rd = 1mu
angela/170
45# 65# 75# / jump ring dips, mod hspu, 3pu+3rd = 1mu
jenn/115
45# 65# 70# / jump ring dips, mod hspu, 3pu+3rd = 1mu
choose a weight that will tax you more on the cardio/oxidative side of the house. the heavier the load on this workout, the more its about strength, which misses the boat.
it all depends on what you can move, really. if your hang clean/push press max hovers around the 185-200ish range, then do this wod rx.
would 100 double unders be a fair sub for 400m run? I'm havin' to improvise.
darrell -
that would be a good sub, if you are able to do 100 double unders in under :50-1:30 time frame.
Jax -
thanks - that helped.
maria/117
65#/75#/85#/jump mu
14:50
Rob.210.mod. 20:23
It could have been faster. However, my shoulder has been killing me. Cleans were easy to do. Push presses and HSPU's did me in though. Only modified the muscle ups. Just when I thought muscle ups would be taken care of. Damn!
Ya'll take care!
I can do ring pull-ups and ring dips proficiently and cannot get a single mu! Maybe I have to work on this daily? Could the technique be the issue here?? If so, what are some key pointers for this skill? I've watched videos to understand the process, but this has been an elusive skill. I have the proper grip (although it's really tough for me to do a dead hang with the mu grip for some reason - maybe my grip is just deplorable)
My goal is to get this mu skill under my belt this year, but it's been a frustrating struggle.
Any suggestions??
I did the HPC/push press wod today subbing 400m run with 100 double unders...165# as rx'd-15:25. I really struggle with cardio/respiratory endurance...it's been 2 years since I quit smoking.
we did this as our second wod of the day, and it played well with our first.
baird . 186 . jmu . 16:40
mk . 156 . mod dips, mod hspu, jmu . 19:10
rh . 197 . rx . 19:00
Im right there with ya, Maria. Been working the MU for months. Im so close it hurts. I've had a ton of trainers including Chris and Meg check it out and Im just not getting it. Just have to keep trying I think.
I made RH and Baird do this WOD with me for the 2- a-day. I loved it. Had to use the assist on the gymnastics after the hellacious wod from the am, But I walked away proud.
MK/156
75#,95#, 115#, band assist dip+HSPU, Jumping MU
19:10
Fleming (CFHB) / 205 / 18:23 with mod jumping mu
D-Nasty / 125 / 18:32 with mod mu (blue band)
Scotty B / 200 / 23:08 mod
MK you go on with your bad a**! Maria, you don't know, but I used to be a bad a** myself! haha! :) melissa, I KNOW that you are only stuck at the top of the muscle up simply because you know you're stuck. its already in your mind before you've even reached for your false grip. work on static holds at the bottom of the dip position EVERY DAY. do tabata or max effort, whatever you like. get your body so comfortable at the bottom of the dip that the next time you kip your sweet a** up there it will stick like glue. EVERY DAY. Maria, this goes for you too! (I'm not as familiar with where you are stuck.) Now you know my pregnant a** will not be muscling anything up in 2009, damnit! This was my goal year for it (been CrossFitting since 07) however if I can just muscle this kid out, it'll will be enough for me for the year :) Maria, keep after it. MK, love you girl.
prego mego
Thanks for the comments.
I get "stuck" during the head drive phase of the MU. I pull myself up but then somehow cannot get myself into the bottom dip position. Maybe I'm not pulling myself high enough to drive my head forward fast enough, dunno.
At any rate, perhaps my best course of action is to find someone that is proficient at these things or send in a video so I can get some constructive criticism.
Thanks again!
Thanks, Meg good advice. Im on it. Love you too. XOXOXO
Dr. J 180. Rx. 13:10
maria-
get a vid of you attempting the mu from various angles and post it on vimeo or youtube so that i can assess the situation. thanks!
-russ
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