Oct 20, 2013

Monday 10.21.13

Main WOD
For time:
100 Air Squats
10 Muscle-ups
80 Air Squats
8 Muscle-ups
60 Air Squats
6 Muscle-ups
40 Air Squats
4 Muscle-ups
20 Air Squats
2 Muscle-ups

Skill/Accessory work
3 sets (not for time) of:
Handstand hold (1:00 / :40 / :20)
L-Sit hold (:30 / :20 / :10)

Post Main WOD time to comments and whiteboard.

Optional Strength WOD
Strict Press 5 x 3 ascending to 80% of 1RM
Push Press 3 x 3 across at same weight

Coach's Notes. (standard start times of 0545 and 0630, warm up prior and be ready to "3, 2, 1...Go" at these times)


Main WOD.  This is an older mainsite WOD, only reversed with the MU. Mainsite had 100 Air Squats then 2 MU, decreasing ASQTs and increasing MU. The intensity on the legs will be less giving a longer break between sets, but the intensity of the WOD will increase as most of us mere mortals need to get the high volume of MU (or equivalent work) done while capable. If you have trouble maintaining the standard of Air Squats being BELOW 90, then commit to having a medball behind you to touch every rep. It'll also provide you some minor assistance to rocket back up. Your legs will be VERY sore this week. We're gonna run tomorrow to stretch them out, so don't fret, but you will hate IMCF on Tues/Wed if you have to walk any stairs....sorry.

Accessory work/Skill practice.  Hand stand and L-sit holds for time. Just static holds, group up and run the clock to watch for each set. The HS hold helps you gain confidence in going inverted and will develop your balance. If you have to come off the wall to rest, just get back on as quick as you can for the remainder of the time. Break into 2 groups and start on different holds. The L-sit is extremely hard, so scale as needed as the video suggests. Don't be afraid to do scaled versions to build-up to being able to hold it correctly. 

Optional Strength WOD.  Compare to last week, 10.16.13. If you are feeling good, add a nominal amount (+5-10 lbs) to each lift from last week. Strict Presses are executed with NO movement from the hips or knees. Lock your lower body to the ground by getting into a good stance and 'screw' your legs into the floor by pushing down on your heels while turning the pressure out and squeezing your glutes. Press the bar from the front rack straight up, move your head out of the way of the bar until your arms are straight. Keep your elbows forward, don't let them bow out to the sides.

After you build up to your 80% of your 1RM for Strict Press, move on to the Push Press. These should feel relatively easy as the added dip and drive from your knees and explosion of your hip opening will propel the weight up. The idea here is to pre-fatigue your shoulders a bit with the strict presses, forcing you to use good technique and momentum to drive the bar up on the push press.

Training Videos.
  • "The Kipping Muscle-up" - great technique video with Laurie Galassi.  If you're frustrated by MU, here's one to make you feel better -- everyone has trouble with them.
  • "L-sit Progressions"- repost of a solid video on proper L-sit form.  Awesome exercise for developing core strength and stability.


Tina Kracke said...

Omg, looks awesome

Allan Jackman said...

20:26 Rx
An improvement on muscle-ups.

Kudos to Rick and Adam, they're swell at the MU.

1:00/:40/:20 of handstand holds
:30/:20/:10 ring L-sits

Press 95-105-105-115
Push Press 115-115-125-135

Adam Thompson said...

12:51 Rx

95, 135, 155, 185(f), 165
185, 205, 225 (f)

Awesome programming.

Roger Wang said...

25:40 Rx Fun WOD!
Press 3 x 95
Push press 3 x 95
1 min/40/20 HS hold
40/20/10 ring L-sit

Amazing job by Adam and Sam on the ring MU! Thanks to Adam on the MU pointers, now I am able to string consecutive MU's together instead of one at a time!

Sam Friend said...

25:12 (scaled to a max of 5 MUs per round)
Ended up doing 21 during the WOD and about 5 after. Definitely an improvement from my first MU at the beginning of the month. Lots of encouragement from many... Thanks to all.

Jimmy Chen said...

22'04". Not too shabby, considering how I can't string MUs until this morning!

Don't know about some folks, but the air squats aren't that bad - it's reaching muscle failure with these MUs that hurts!

SuperiorJake78 said...

The bubble looks great!

Did the Fantastic Four today:
4 rounds of:
4x 135lbs Squat Clean
4x Muscle Up
400 meter dash.


Recovering from a bad cold I had over the weekend so my run was very hacky wheezy and slow! Tried to do some GHDs to top it off but the fluid content of my head was making me a bit ill going up and down.

Trying something different for the next two months or so. Gonna still rock out the 5/3/1 program, but I will do the two day version. So Tuesday and Thursday will be Iron Days.


Scott S said...

Second that comment on Rick and Adam, holy S*@t guys, motivating!! Look forward to getting Adam in there in mornings more...Although just like with Rick it's a love/hate relationship

Did a lot better than last time I did it.

19:20 Rx. Just need to be able to string the MU together alittle better.

SP 5 x 3 all at 95#. Short on time, missed accessory, will make up after lunch.

Ross said...


Ability group run with cadets this morning 3.5 mile - approx.

I subbed Bar MU since I don't have a location high enough in the gym here to hang rings for full ring MU.

Time 12:05

Press -5x3
95, 115, 135, 155, 155
Push Press - 3x3
155, 155, 175

Ran out of time for the rest.

Andy, almost wrote this all in txt abbreviations just for you, but my mind was not working well enough so I said forget it.

scottnkelly9901 said...

IMCF Hohenfels:

Press (1RM ~145lb)
3-3-3-3-3 @ 105/110/115/120/125
Push Press
3x5 @ 125lb

w/ an extra round of 10&1*
subbed bar MU
scaled w/ blue band
*had to stop and sign for the gym key midway thru the WOD...added the extra round as a penalty

Handstand holds

Andy said...

12:26 Rx. Bonked on the round of 4 MU, slowed me down! Squats were the hard part, though. Nice WOD.

Press: 95-115-125-130(2)-125
PP at 135

thx 4 da luv, Ross...LOL. FAOTFDB (flopping around on the floor doing burpees) -- that's a new one, big with the kids.

Jodie Kunkel said...

I came into the gym completely intimidated by this WOD.

Finished at 17:13 with jumping bar muscle-ups. I find that I can string those together a lot easier than jumping ring muscle-ups.

Went back after classes to complete the strength portions.
Strict Press: 55, 60, 65, 70, 1X75, 2X70. Just couldn't maintain strict press at 75.
Push Press: 75, 80, 85
At least these are all feeling easier, just wish there were plates smaller than 2 1/2 to increase the weight.