Apr 1, 2012

040212 Monday

Skill Review:
-  Kipping, opening of hips/shoulders, minimizing swing (maintain mid-line stability throughout kip)
-  50 DU or DU attempts with no substitutions of 3/1.

Video reference below is from WOD 12.4 for DU and MU kip.  2nd video is for pull-up kip.







Pull-up kip





WOD
21-15-9
Modified Curtis P - clean, left lunge, right lunge, front squat (75/45)
T2B

Curtis P can be done with a power clean or squat clean as well as a push press or front squat.

21 comments:

Meg Smith said...

For the purposes of tomorrow's WOD, the goal is to do the modified Curtis P, using the clean (from the hang or ground) L/R lunges, and a front squat. We'll add "full Curtis Ps" in another WOD.

Last chance for Paleonola and Rx Jumprope orders. Email me at armynavysmith@gmail.com.

scottnkelly9901 said...

IMCF Hohenfels:

19:28 as Rx'd

I have learned that I do not like complexes!

Greg M said...

12:17 with a good group this morning. I was trying hard to keep up with Rob and stay ahead of Debbie. The Johnny P's were a mother, I did not miss the Push Presses. You know the WOD is brutal when the TTB are the easy part.

Good WOD Meg!!

Worked on Double Unders before and did 50 straight then after competed with Debbie when finished 1-1-1. The battle will continue on Wednesday.

Meg Smith said...

14:34, or thereabouts. Attempting math on a running clock proved to be a challenge. Took too many breaks on the set of 15 Curtis Ps, so not a PR on this go-around.

Laaaaaaaaast call for Rx Jump ropes and Paleonola...orders are going in around 1300.

james said...

A sluggish 11.47.

Meg - I will miss this one.

Rob Graetz said...

Took it slow and easy due to a spazzing lower back, 19:30. Did the bar and got my knees somewhere between waist and chest. Powdered chalk is my new best friend!

Mark Weaver said...

Took today off after doing yesterday's Brew-to-Brew run (Leg 7, 4.7 mi, 7:45 pace) in some warm weather... Fun event though for those that will be here next year and who can hate a run that starts with free beer?

james said...

Sorry Meg - I meant I would miss the rope order.

Amy said...

15:52
Did full squat clean followed by lunges and front squat. That was not fun... In a good way.

Ross said...

Worked DUs got some good strings 20, 15, 15 for my 50 so they are coming along...

RX'd the workout at 14:25 and I was smoked.. Did not get a chance to work the Kipping as much as I wanted due to time and catching up after traveling, but i need to work on it - As after 3 weeks of beer, food and travel with limited or modified workouts I am struggeling on MUs again.

Jacob said...

Question for the coaches...in the WOD (not necessarily this one, but in general) is there any distinction in whether the exercise calls for a power clean vs clean (snatch vs power snatch)? There is obviously a difference in the stress of the muscle groups, which groups get stressed the most, and the interaction between exercises. The possible variations of the clean (clean, power clean, hang clean, hang power clean) all work the back, hips, legs slightly different. I am sure I can ask the question during the L1, but maybe someone else is wondering the same thing.

rob said...
This comment has been removed by the author.
rob said...

Nice group this morning; I think we had about 10. Rob G. and Eric A. are doing very well as they start their second week. It's motivating to see them keep coming back. 11:09 as Rx'd.

I worked on hand stands again. My goal is at least 10 seconds without adjusting my hands; I'm still a long way off.

Dan said...

16:42, but elected to do push presses instead of FSs. My legs and glutes seemed to have paid a pretty high price any way.

Before that, 3x5 snatch:
55-85-105-115-125

Concur with the recommendation to do brew to brew next year if your around. Great race!

Rich V. said...

Did the curtis P scaled 8-6-5. Then did DU/skip rope.

Debbie said...

14:17 TTB slowed me down a bunch. Worked on Pull-ups and DU's with Greg. I will win Wed my friend!

Doug said...

15:10 as Rx, slowed down more by how hot it was more than anything else. Does it just keep getting hotter in there all summer, or do they have some sort of A/C at some point? It does add to the Clausewitzian feel of Crossfit, but I'd rather avoid it!

Mac said...

A painfully slow 12:50, as Rx'd.
That was definitely NOT in the Mac wheelhouse...ouch! First thought was "75lbs...isn't that a little light?". Thankfully I was wrong.

Rich M. said...

15:01. I was a bit slow on this one, as I was trying to see how the left wrist would handle this one. But, it felt great! I still don't have the engine recovered just yet, but I'll get there.

Good WOD.

Amy said...

Jake,
CrossFit HQ is normally specific about which variation of the exercise is prescribed for their WOD. If it isn't specified for the IMCF WOD, we should ask the programmer to clarify.

Jimmy S. said...

14:55; tough WOD!!! My lack of coordination made it even harder.