Oct 7, 2014

Wednesday 14.10.08

Main WOD "Nice Little Chipper"
1RFT

- 25 x Burpee Box Jump Overs 24/20”
- 25 x Pull Ups
- 15 x Burpee Box Jump Overs 24/20”
- 15 x CTB Pull Ups
-   5 x Burpee Box Jump Overs 24/20”
-   5 x Muscle Ups

Skill/Strength
5 x 3 Rope Climbs

Post loads and results to www.ironmajorcrossfit.com.


Coach's Notes. Standard start times of 0545, 0630, 0800. Warm up prior and be ready to 3, 2, 1...Go!

WOD: This Chipper should be pretty straight forward. Culminate with muscle ups for those that have the skill. Demonstrate quality Burpee Box Jump Overs by ensuring quads and chest hit the deck at the same time and your jump lands you safely on top or over the box.
Scaling: Reduce the height of the Box Jump to 20/16" or conduct regular burpees.  Substitute banded or jumping pull ups for regular pull ups.  Substitute 15x pull up and 15x dips for the 5x Muscle Ups.

Strength: Back to the ropes everyone. Use the first set to do 3 controlled single attempts to confirm technique. Second and third set to build pace and landing-jumping transition. Fourth and fifth sets should be a max effort. Scale to two or one trip up the rope as needed.

9 comments:

Sean Carmody said...

8:12 Rx --> 10min Rest --> Monster Mash RX (Cap: -25 burpees)

Chuck Lawrence said...

9:42 Rx. It took me all of 4:30 to get the last five muscle-ups. Two, miss, miss, miss, three, miss, miss, miss, four, miss, miss, miss, miss, five.

Sad face.

Cedric Burden said...

9:03 scaled bar MU..still sore from yesterday's annihilation

Jimmy Chen said...

IMCF Sill

9:48 Rx. Just like Chuck, I spent the majority of time getting those last five MUs. I think the WOD was programmed to exhaust your pulling muscles, especially with C2B. Well-played, Sean. Well-played...

Iron Major CrossFit Coordinator said...

8:41 Rx

Good turnout for the 0800 Crew!

Ross said...

IMCF SD Det

Good run with cadets this am then 8:30 on this wod..afterwards worked push presses up to and finishing with 5x1@225

Dan R. said...

11:46 with 15 Pull-ups and 15 dips to substitute MU's. Probably got to 5 MU's in about 7 minutes but couldn't even muster one MU today. That was demoralizing, but then I thought:
1. I still finished a good wod this morning.
2. I got to see a lunar eclipse this morning.

Jimmy Chen said...

@ Dan: I know what you mean! When I reach muscle failure and can't perform a specific movement, the temptation to tell myself, "I suck" is there, but then I tell myself that CrossFit is not about perpetual victories. It's about perpetual effort.

Keep up the good fight!

Oleksii Tsariuk said...

Nice job everyone.
I finished for 7:30 rx