Sep 6, 2011

090711 WEDNESDAY


Open Gym

Work on a goat for 7 minutes.  Mechanical accuracy should be your focus, not intensity or number of reps.  You decide what "work on it" consists of.  It could be a complex movement like a muscle up or a snatch.  It could be a simple movement like CFS pushups or a handstand.  Focus on the mechanical accuracy of that movement for the seven minutes.  Why seven minutes?  Because today is the 7th day of September.  You will have spent the equivalent of a minute a day (for this month) on that goat.  Can you continue to work on it for 1 minute a day for the remainder of the month.  Remember, "We fail at the margins of our performance."  Find your margin and push it out, even if just a little.

Then,  work your way up to a 3 rep max of OHS.

0530 Class


MMD 1                                         MMD 2                                            6X 800M

12 comments:

james said...

For those challenged by double unders - I am doing the "Flight Simulator" (OPT wod)tmw
For Max reps in seven rounds:

5 unbroken double-unders
10 unbroken double-unders
15 unbroken double-unders
20 unbroken double-unders
25 unbroken double-unders
30 unbroken double-unders
35 unbroken double-unders
40 unbroken double-unders
45 unbroken double-unders
50 unbroken double-unders
45 unbroken double-unders
40 unbroken double-unders
35 unbroken double-unders
30 unbroken double-unders
25 unbroken double-unders
20 unbroken double-unders
15 unbroken double-unders
10 unbroken double-unders
5 unbroken double-unders

If you "break" a sequence then you start that set again

Jamie Z said...

James,
You are my hero....I need to do this myself. DUs are the biggest goat I have.

scottnkelly9901 said...

IMCF Hohenfels:

7-minute MU progressions - scaled on pull-up bar using "green" band

OHS - 135 3x rep max

Mike said...

Worked on DU for 7 minutes. I made some progress but have a long way to go.

Got 165 on OHS for 3 reps. Form was off all day. Failed attempt at 175

james said...

didn't get past 25 on the flight sim

185 on the OHS triple

Jerimiah said...

Worked on kipping pull ups, my form is coming around.

Alex E. said...

Worked TTB this morning. Felt like some progress was made.

145 on OHS. Just couldn't get 155 over my head.

Noah said...

Welcomed an office mate to the IMCF world today. Hopefully I won't scare him off.

Worked handstands before the workout and rings (ring lowers and muscle ups) after the workout. Two goats that have proven really tough to slay.

OHS was 125. Took me three attempts to get a good set in but I was persistent. Considering last year at this time I struggled with 75 pounds I am happy.

Greg M said...

Worked on DUs for 7 mins.

115lbs on OHS

Kay said...

I didn't have time to work on a goat, so I'll have to do something tonight - I think it'll be reverse handstand pushups. Did 85# for OHS; not my max, but worked more on form.

April said...

I have an entire herd of goats, but I worked ring dips today.

85# OHS

Dan said...

Worked on DUs.
OHS @ 145