Thursday Jan 28th, 2010
Tyler
Our resident CrossFit Scientist, Rob K, gave the verdict that this Hero WOD was “interesting…”
What are your thoughts? Please give specific comments with supporting details.
Warmup
Rolling - Adductors
Joint Prep
Gymnastics Day 1
(Ready to move up from Basic to Intermediate- ? See a trainer before class!)
WOD
“Tyler”
5 rounds for time of:
- 7 Muscle Ups
- 21 Sumo Deadlift High Pulls (95 / 65)
Don’t have muscle ups? Subsitute is 3 pullups AND 3 ring dips for every 1 muscle up.
Scaling Options:
L1) 5 rounds of 4 MU and 15 SDLHP
L2) 3 rounds of 7 MU and 21 SDLHP
L3) 3 rounds of 4 MU and 15 SDLHP
5 Comments Scores Posted by Wil
Muscle Up Rows are going to be exceedingly helpful for anyone chasing muscle ups - they start in the intermediate minus level of gymnastics day 2. Make sure you ask if you have: 3 Deadhang Pullups, Handstand(against a wall), 3 ring dips, and 15 consecutive Overhead Squats with an Olympic Bar.
Also, for those of you who have kipping mu’s but not strict, I suggest you start working on strict - you’re going to find the increased strength and control through the transition very helpful if you are doing a large number of mu’s in a WOD.
And for the one of you who has strict but not kipping, I suggest you start working on kipping!
Well, even if I’d not only had 4 hours of sleep and was already having a generally crappy day, I would have hated this one anyways. o_O
It’s too bad that you were tired and cranky - we all have our off days. However your comments were neither specific nor full of supporting details. Care to give it another go, or were you just venting?
This workout was “interesting” in my opinion because I liked it, but it did not possess the typical qualities of workouts I like.
I normally like pure strength workouts (power or olympic lifting). Or I like an all out metcon, where I don’t have to take breaks between reps at all.
On this workout, I did singles on the MU’s and I broke up the SDHP into 3-4 sets per round. I spent more time resting than I did working. But overall I liked the workout.
Today’s wod (1/29/2008) was basically the same style workout too. I wonder how often we should do these types of WODs versus the typical MetCon gassers or pure strength WODs?
oh yeah, I will work on my kipping next week too!