Monday, 16 July, 2012
Posted by Mandee on July 15th, 2012
28 responses
Warm-up: 2 Sets @50% effort 1 Minute of rowing 1 Minute of bear crawl 1 Minute of jump rope + Burgener warm up/5 Minute review on split snatch and bar muscle-ups Workout: 2012 Reebok CrossFit Games Track Triplet Three rounds for time of: 115 pound Split snatch, alternating legs, 8 reps 7 Bar muscle-ups Run 400 meters Post time to comments. Powerlifting: A. Power Snatch 1.1.1. x 4 sets; Rest 3:00 B. Back Squat 5 x 6-8 reps @30x0; Rest 5:00 C1. Glute Ham Raises 3 x 8-10 reps; Rest 1:00 C2. Barbell Good Mornings 3 x 8-10 reps @2010; Rest 1:00 WOD Demo with Dave Lipson, Matt Barnett and Nadia Shatila - video [wmv] [mov] [HD mov
28 responses to "Monday, 16 July, 2012"
July 15, 2012 at 3:15 pm
http://youtu.be/OO-2-CnWJJA
FYI the team name was compliments of Baylor :)
July 15, 2012 at 3:59 pm
July 15, 2012 at 4:21 pm
July 16, 2012 at 2:18 am
18:24
Interesting wod, Bar MUs are both fun and enfuriating...
Good split snatch practice too, round 2&3 were the best because I finally committed to getting underneath and through the bar
July 16, 2012 at 3:23 am
July 16, 2012 at 4:20 am
Scaled the bar muscle-ups for 10 band strict pullups + 10 push-ups.
Also "scaled" the 400m run to the parking lot (out the back bay door, down the track to the road and then down to the lightpole and turn around) instead of the track. They cut the grass during 0600 and as I am severely allergic, didn't want to risk it.
July 16, 2012 at 4:49 am
18:30 rx'd. This was very fun and different! First time doing bar MU. To join in the debate of bar MU vs Ring MU, I think the bar maybe easier for me, however I can link ring MU. I would like to learn how to link the bar MU.
July 16, 2012 at 5:35 am
I liked this workout. Took me about 4 practice attempts to get the bar muscle up. If you have mastered ring Mus, the bar ones should come easy after you address the nuances.
July 16, 2012 at 5:40 am
Awesome picture, Robert. Thanks for the coaching this morning!!
July 16, 2012 at 5:52 am
The Games are done and it was a blast!!!! Scott and I are going next year too. We had such a great time and met so many athletes.
My friend T got 3rd and missed 2nd by 3 points. I am so proud of her!
Honestly I am so excited that CF had grown... The stadium was packed.
Reebok was selling their stuff like crack. Ha!
See y'all soon:)
July 16, 2012 at 6:13 am
July 16, 2012 at 6:58 am
July 16, 2012 at 7:14 am
18:33 super scaled. I suck at split anything so I did 65# so I could practice good form. As for the bar muscle ups, I got one screwing around before class! :) It was with a reverse grip and thus SUPER ugly. For the workout I scaled the muscle ups to 10 strict pull ups and 10 dips on the GHD. As always, fantastic coaching by Robert!
July 16, 2012 at 7:22 am
July 16, 2012 at 7:32 am
Wendler 5-3-1 @ Fire Station: Deadlift-65% 255 x 5
75% 290 x 5
85% max rep effort: 335 x 15
July 16, 2012 at 7:39 am
July 16, 2012 at 8:06 am
July 16, 2012 at 8:19 am
July 16, 2012 at 8:47 am
I just saw this WOD on ESPN3 yesterday and it looked tough!
July 16, 2012 at 10:10 am
Looks like your at about 390 for a training max. If this was just another ho hum training session, I'd bump that up to 405.
YMMV, feel free to ignore my unsolicited advice.
July 16, 2012 at 10:20 am
Great pic and coaching, Robert!!!
July 16, 2012 at 11:14 am
July 16, 2012 at 11:37 am
July 16, 2012 at 11:45 am
July 16, 2012 at 11:58 am
July 16, 2012 at 12:08 pm
July 16, 2012 at 1:50 pm
July 16, 2012 at 3:09 pm