Archive for August 30, 2012

Friday 20120831 Open Workout

Posted: August 30, 2012 by totactfit01 in Uncategorized

WE WILL ONLY HAVE ONE CLASS TODAY AT 0900.  THAT GOES FOR MONDAY AS WELL. ONLY ONE CLASS AT 0900

Skill:

Muscle Up Progression

Video courtesy of Gymnastic WOD.  Once again, Carl Paoli showing another progression towards a muscle up.  I know a lot fo you have done the muscle up drill from the ground, going from the kneeling position.  For those that are getting good at that, I would like you to try doing this progression.  As Carl Points out, when you come through the transition point, think “Nose to toes”.  Point those toe as you get your body in that deep, deep dip.  This counters the weight of your posterior chain, which is behind the rings.  This will make you more stable and ready to push up into the top of the dip.

For those who have Muscle Ups, work on stringing together multiple rep Muscle Ups.  Work on a smooth return motion to begin the swing of the next muscle up.

Burpee Box Jump Overs

Video courtesy of Grand River CrossFit.  Ensure you are facing the box when you do your burpee.

Key to the Burpee Box Jump Over is when you go down, you want to have your hands land right about where you would have your feet positioned for the box jump.  That way, when you come out of the burpee, shoot your hips up in the air, not knees forward, so your feet land very close to your hands.  From here, you should be in a good position to jump over your box.  If you are not in the right position when you come out of your burpee, adjust so you can do your jump.  It will take a little more time.  So, it to make these go quicker in the WOD, make sure your landing out of the burpee is a good one.  Also, if you cannot jump over the box, you can jump on top of the box and then jump over.  See video below courtesy of Duckyls7.

WOD:

For Time:

3 Rounds:

-3 Muscle Ups

-5 HSPU

-8 Toes2Bar

Followed by…

100m Lunge Walk

25 Burpee Box Jumps

3 Muscle Ups

Post total time to comments/www.logwod.com

Cash Out:

Dead Hang Strict Muscle Up

Say hello to the newest On-Ramp grads.  Welcome to the Family guys!