WoD 120725

4pm Strength Snatch 6x2 shoulder Press 5x3 @ 85% RDL 3x8 pull ups 3x15

Warm Up Dynamic Warm Up Skill: Hand Stand walk ( Scale to wall walks 5 min AMRAP

(135) Overhead Squats 21 reps muscle ups 9 (135) OHS 15 Muscle ups 7 (135) OHS 9 Muscle ups 5

WOD 120622

Issac working on his muscle ups 

NASTY GIRLS
3Rounds for time
50 air squats
7 Muscle ups
10 Hang Power Cleans














Check out some ofthe Orginal CrossFiters doing this wod in the original gym   

WOD 120613

Scaling. I have put up a number of blogs about scaling in the past.. Some about why it is important and others about how to do it, and at least one on different goals of scaling. Today however i wanted to write about what happens when it goes wrong, for the sake of simplicity I will talk only about weight on the bar today. I will often tell you guys that I want the work out to take a certain amount of time or for you to be able to do a certain amount of reps. Based on what you have done in the past and how you look that day, as well as how you tell me you you feel about the weight we will then prescribe your weight for the day. This can go one of three ways, the first is that we get it right, you work hard, finish in the appropriate time frame and call it a day after peeling yourself off the ground. This is what we hope for however it does not always happen. The First way we can go wrong is by going to light. This can happen if you are too timid, just coming back from a long lay off, or injury, or are new enough that your abilities have not been fully demonstrated. They next way it can go wrong is by going to heavy, this can happen if you don't leave your ego at the door, or are just coming back from a long lay off, or are new enough that your limitations have not been fully demonstrated.


Lets get something straight right off the back. When Scaling goes wrong it means that I did something wrong. ( assuming of course you used the weight I prescribed). It is my job to prescribe appropriate weights that allow improvement and are neither too easy nor too light. Now with that out of the way lets talk about what to do and how to react.

The weight is too light. Two things here. It the weight is too light then you had better have perfect form and be flying though the work out. If it is a long enough work out with multiple exercises we might choose to up the weight during transition, however most of the time you will finish the work out and make a note in your journal that this was too light, so that when we next do something similar we know to go heavier. The end result is a session focused and perfect from at high rates of speed, not really a bad thing when you think about it.

 The Weight is too heavy. This can go one of two ways, the first is that you are able to perform the movement with proper technique and form just at a much slower rate than originally desired. The Second is that the weight obviously cause compromised form and your safety is a concern. The second situation which usually become apparent in the second or third round of a longer work out after cues from the coach and a slower pace have not allowed the athlete to correct the problem, the weight is immediately switched out. Usually to something much lighter that will be handled with ease. Occasionally more adjustment will be made during the wod if possible, but usually you will end up with a light weight for that work out with some notes made to help us find the appropriate weight for the next session. The first situation ( where you can move with sound technique but at a slower pace that originally desired) can be approached two different ways, both of which are used at the gym when this occasionally happens. First and often we will do the same thing as above in order for you to keep the pace desired. Second we will sometimes put a time cap on the work out and let you get as far as you can. This can mean finishing much slower than others and struggling through after everyone is done. It is frustrating but often worth it to build the requisite strength for the movement.

So in Summary

Scaled too light. 
Allows for focus on speed and form

sometimes weight is added to a more appropriate load.

Too Heavy with inability to maintain form
Weight changed so that the focus is on speed and form

Too Heavy , however form is maintained but tempo and pace is not what was desired 
Weight changed so that the focus is on speed and form
or
Weight remains the same Time cap added focus on building strength through struggling with heavy load

All of these options represents a viable option to mid work out mind set change and an appropriate goal for a work out. Luckily this is an uncommon event in our gym, when it does occasionally happen you will now be prepared and know how to handle it.

4 pm Strength
Back squat 1x5 @ 75% 1X3 @ 80% 3X1 @ 85%
Press 1x5 @ 75% 1X3 @ 80% 3X1 @ 85%
Dead Lift 1x10 @ 70% 1x5 @ 70/75% 1x3 @ 85%

Met Con
10 M AMRAP
6 HSPU
4 Squat Snatch
2 Muscle Ups

WoD 120606

4 pm Strength
Back Squat
1x5 @ 70% 1x3 @75% 3x1 @85
Shoulder Press
1x5 @ 70% 1x3 @75% 3x1 @85
Front Squats
1x 10 @ 65% 1x 5 @ 70/75% 3x1 @ 85%


13 Minute Amrap
5 muscle ups
200 m Run

WOD 120424

WOD
10 M AMRAP

1 Muscle Up
2 Squat Cleans
3 HSPU

WOD 120329

20 Minute AMRAP
5 Muscle Ups
10 Back Squats (185/135)

Karlee hitting a huge Dead Lift PR. During a busy strength class

15 SDHP (75/55)

Come in early and be ready to work out. you guys will have a surprise guest coach during the classes tomorrow.

Remember how during the open you would look up all sorts of videos and tips for the work out. Well I suggest you do the same here, Muscle ups are a difficult movement and we want to make sure that you are prepped and ready to go when it comes time to hit it. Look for things that mobilize shoulder extension and external rotation. as well as remembering to hit the kips as well. If you do not yet have a muscle up today is not the day you are going to get them. Modify to some pull ups and dips and work on the strength for now.

WoD 120210 " AMANDA "

Universal and Infinite Scalability.
No Matter who you are or what your fitness level
we can get you started on the right track

9-7-5
Squat Snatch (135)
Muscle Up

WoD 111101 Games WoD #4

10min AMRAP of:
60 Bar-facing burpees
30 Overhead squats
10 Muscle-ups

JJ and a 425 DL

WoD 110504

Strength 

Snatch

5x1

Skill

3 min Hollow rock hold

Mob

4 Min Calf Stretch ea leg

WoD

Tabatta Squats 

then max reps muscle ups in 4 minutes