Wednesday, August 17th 2016
WEDNESDAY WINS!
Each Wednesday we like to share a personal victory from one of our members at the gym. With America falling back in love the US Olympic gymnastics team (those guys are jacked!) we want to highlight Joe T. for getting his first muscle up in yesterday’s class.
Joe has been doing CrossFit for two years and the muscle up is the dream movement of many CrossFitters. It’s that high-level gymnastics skill that requires power, control, timing, strength and a level of coordination that is just so amazing. He often would try to do a couple of kips (he has a beautiful kip) and attempt to throw himself over the rings but never could quite make it. He came to us with his frustration and we told him what we tell most of our members when they want to accomplish a new skill. Focus on the fundamentals.
Joe instead of doing swings, kipping, and futilely making attempts he took a step back. He worked on strict strength and technique with drills like L-Sit pull ups and strict close grip deep banded ring pull downs. These drills weren’t fun or sexy but working these fundamentals allowed him to achieve those more complicated skills. He came into the Tuesday class not even thinking about attempting the muscle ups (or he was being coy) but with a gentle push he decided to give it a try. All the work on the fundamentals translated as he effortlessly popped over the rings for his first muscle up. Congratulations to Joe, the world looks kind of amazing from atop the rings.
MEN’S 6-WEEK CHALLENGE
MOBILITY WOD
WOD
COVE STRENGTH WOD
Front Squats
Work up to 80% of 1 RM
Then 3 sets of 4 reps at 80%
If you are unsure of your Front Squat max, go into your Wodify account and look under “My Performance” and under the drop down “Weightlifting”. Then type in “Front Squat” and you’ll see any performance data you have to date. If you have some data, but no 1 Rep Max, Wodify will even project what it could be.
COVE WOD
20 Front squats
15 HSPU
30 KB Swings
15 HSPU
20 Front squats
Fitness: 95/65
Rx: 115/75
RX+:135/95
Coach’s Tip: The weight on the front squat should be something you can move in big sets early on (at least sets of 10). Push yourself with the Handstand Push Ups and and find a scale that is challenging and helps you progress further to getting your first (if you do not have one). If you normally do KB presses, maybe consider pike push ups or wall walks instead! Have fun with it!
Axel rocking some GHDs and checking out the view!
