Yesterday’s WOD was a good test to see where we stand with our training right now.  I was proud of the handful of athletes who were able to Rx the 30 muscle-ups or who were able to front-squat bodyweight.  Both are tough and meaningful benchmarks.  If you don’t have muscle-ups yet there’s a simple thing you can practice that will move you towards one quickly, assuming you can do a strict pullup and a ring dip.  Sit in a rubber-band below the pullup bars and do 3 sets of “pull-throughs” 3 days a week.  Easy to do, easy not to do.  If you practice this skill consistently the next time a muscle-up workout comes up you’ll be excited to write that little “Rx” next to your name.  There’s another simple thing you can do to help your muscle-ups:  Be lean.  Every extra pound of fat that you pull up holds you back.  More on this tomorrow…

29/Nov/2012 Thursday WOD

5 Rounds for Time

3 Deadlifts

6 Bar-facing burpees

Run 200m

Then:  Not for time – 100 reps of any abdominal strengthening movement, 100 reps of any lower back strengthening movement.  Ideas:  Weighted situps, zercher good mornings, rubber band good mornings, GHD Situps, Hip Extensions, Back Extensions, Toes to Bars, Knees to Elbows, Hollow Rocks, Super-mans.


Gold:  315/223  Silver:  255/183  Bronze:  Scale as needed