Dec 10, 2014

Thursday 14.12.11

Main WOD "CrossFit Open 14.4"
14 Min AMRAP

- 60 Calorie Row
- 50 Toes to Bar
- 40 Wall Balls 20/14#
- 30 Cleans 135/95#
- 20 Muscle Ups
*Start over until time expires

Optional Skill Work
Muscle up Transition

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!

Main WOD: This chipper is a mental battle just as much as it is physical. Starting with a fast 60-calorie row will set you up for earlier-than-normal fatigue on subsequent movements. While this makes sense on paper, remember this seemingly obvious tidbit as you begin each of the movements in the chipper.
  • Have a plan for breaking up movements AND dealing with your internal self-talk. You are likely to be surprised by how hard your first few toes-to-bar feel after the row. You are likely to get fewer wallballs in a row than you anticipate. You will almost certainly find that the barbell feels heavier to you than a 135/95 pound bar normally feels; And then, of course, come the muscle-ups. 
  • Click here for some advice from Chris Spealler: http://www.mensfitness.com/training/endurance/crossfit-games-open-wod-144-advice-chris-spealler
Optional Strength Work: Muscle Up Transition. Watch this video for some tips on the transition portion of the muscle up. This would be a good warm up prior to attacking 14.4!

6 comments:

Adam Thompson said...

184

Awesome job Chuck for crushing your previous score.

Sean Carmody said...

180 RX (2xFailed MUs)

Chuck Lawrence said...

181!!! During the Open last spring I managed a 163. Thanks, Adam! Good luck at Bragg, you will be missed!

Dan R. said...

180 plus one of the ugliest muscle ups you will ever see.

Thanks Adam for all of your help this past year.

Chuck Lawrence said...

Dan, your MU was epic. I wish we had video...

ROBERT KINNEY said...

180 Rx

Didn't push hard enough during Power cleans to get at MUs...

Still fun!