Gillian completed 100 Muscle ups in 35 minutes. Amazing.

W.O.D. 11.16.09
As Many Rounds as possible in 20 minutes:
2 Muscle Ups
4 Handstand Push-ups
8 KB Swings (70#/55#)

Coaches Notes:
We will spend some time going over the Muscle up progression/transition prior to the WOD. Remember if we are never practicing a skill how will it ever be accomplished. The sub will be 3 Pull-ups/3Dips per one Muscle up. Click here to watch Jerry Hill's Muscle up tips!

Quick reminder, we are having a CFkids class today at 4:30 PM.

The lovely ladies from CrossFit Watertown posted a few days ago on their blog a little message... "The Bar Tells the Truth". Here is an excerpt. Well said Lisbeth!

"pulling the same numbers again — or greater — doesn’t always happen. It might be conditioning, it might be sleep, it might be nutrition or hydration, it might be your back acting up again. But one thing’s for certain. The bar doesn’t lie. You either pull it or you don’t. The bar tells the truth.

And, here’s the really funny thing: It tells the truth when you walk away too. How you leave a failed lift tells more about you than you might ever imagine.

If you pout, we learned about you. If you listen to the coach for what to concentrate on next time, we learned about you. If you’re sad, we learned about you. And if you kick the trashcan, we learned about you.

Think about that the next time you fail, at anything. What are you teaching others about yourself?"

"Do not go where the path may lead, go instead where there is no
path and leave a trail" - R.W. Emerson

Aimee 12

Sam 10 (performed muscle-ups)
Todd 4 (performed muscle-ups)
Laura 8
Kristen C 8
Rob 7
Kerry 8
Mike B 2 Ouchie
Gina 8
Jen S 8
Megs 7
Shawn 6
Jeff 9
Melanie 10
Nicole 7
Gunter 7?
Dorothy 8
Jason 7
Steph 7
WW 6
Kristen 9
Donkey 8
Jerry 7
Kara 8
Chris T. 8

Coaches Note:
We would like to send a special shout out to Sam B and Todd who both performed their first muscle-up during this WOD. Awesome effort guys and keep up the good work.

Level 2 WOD and Results:
WOD from OPT-Optimum Performance Training

Workout 1:
For power ratio:
Row 800 m
rest 5 min

Workout 2:
7 sets (95#/60#) for time;
Power Snatch x 1
Snatch Balance x 1
OHS x 1
Hang Squat Snatch x 1
rest 5 min

Workout 3:
As many rounds (total reps) in 3 minutes;
3 chest to bar chin ups unbroken
3 push up burpees
rest 240 min

Workout 4:
For time;
50 walking lunges
20 clean and jerk - 135#/95#
30 ring dips
25 wall balls - 20#/14# to 10ft
30 GHD Sit Ups
30 KBS - 1.5pd/1pd
75 double unders

Workout 1:
row 800m; take your avg watts for the 800m divided by your bodyweight in lbs = your score (to the first decimal place) (i.e. 360 avg watts/180 lbs = 2.0); you have exactly 5 min total rest after row until workout # 2 begins
Workout 2:
once you power snatch the 1st rep, the bar cannot rest on ground until the hang squat snatch is complete; there are 7 sets with 4 reps/set; bar must drop to upper back after power snatch then with hips completely straight you drop to full squat under bar; the hips must then straighten with bar overhead before you perform your OHS; then hips must come to full extension with bar overhead at top before you drop bar to thigh for hang squat snatch; again hips must then come to full extension with arms straight overhead at top before dropping weight to ground; time taken for 7 sets is your score; you have exactly 5 min rest after last hang squat snatch is complete before workout # 3 begins
Workout 3:
burpees - chest to deck and jump to touch object with one hand at 7' for females/8' for males at top of burpees; total reps for 3 minutes is score; you have EXACTLY on the clock 4 hours (240 min) after last rep is complete before you begin workout # 4
Workout 4:
knee grazes ground and full ext of hips at top for lunges; anyway to lockout overhead is good for clean and jerk, there has to be 2 movements (you cannot snatch it); biceps to rings and arms START and FINISH at full extension for dips; sit to ball for wall balls; 2 hands overhead for sit ups to touch ground or object when body with arms outstretched overhead; ear must be visible from side with arms overhead for swings; time taken is score

Note we rested the indicated 5 Minutes between rounds, but not the 240 minutes between WOD 3 and 4. And I'd take 20-40 seconds off of Paul and Sam's time since they spent a few seconds talking to the creeper that wondered in off the street.

Sam 1.84/3:10/8/10:23
Aimee 1.69/2:57/6/14:06
Swine 1.76/3:55/6/15:47
Lisa 1.48/3:47/5/16:14


Chris P. said...

Sweet pics Aim. Spotted you and Jason on the affiliate blog from the Think Tank; I'd be interested to hear what you guys talked about.

rest day for me, Wolverine and that team wod from yesterday killed me.

Aimee Lyons said...

Chris, the Think Tank was awesome, as was the entire weekend! We got alot out of it and we are excited to share all the incite with our community! Enjoy your rest. Don't forget to put your Wolverine time on the Wolverine Wall when you are back at the box!

donkey said...

is the 430 just for kids, or both?

Aimee Lyons said...

There is a 4:30 Kids and 4:30 Adults CrossFit class running at the same time....

donkey said...

cool, plan to be there. can't wait to start the process of learning MU and HSPU!

Jason Lyons said...

I figured I would comment on this since I have had one mental break down in the past. Regarding Lisbeths' post...all I can say is how true. I think that many of us have seen tremendous growth upon entering CF KoP and as a result, many of us are still in the phase that everytime you come in the box, you are setting a PR. CF is such a shock to most of our systems that this remains true for a long time. However, everyone needs to realize that you are NOT going to set a PR everytime. As Lisbeth mentions, you could be sick, tired, cranky, stressed, depressed, or a myriad of other things and this will effect your performance. In the beginning, I was setting PR's everytime so I got used to it and almost selfishly expected it. Around November or December of last year, I decided to do Fran despite being sick and I got to the second set of thrusters and it took every once of will power to get on the pull-up bar. I was still on my set of 15 pull-ups when my PR was passed and I became so frustrated that I jumped off of the bar and kicked the puke bucket as hard as I could across the room, nearly taking out Aim's head. In addition to potentially hurting her and myself, I looked like a total moron in front of the class and for what, because I did not get a PR. It seems ridiculous, but learning that you will not set a PR everyday is a very hard thing to accept but once you do, you have so much more fun at the box. We also have to be cognizant of being truthful to ourselves. If you do Angie and get 20 minutes but know your chin was not over the bar everytime and then you do it again and get 21 minutes but you know for sure that your chin was over the bar, you are still getting better even though the clock does not tell you that. Ths becomes hard because if you are upside down on HSPU, I would rather you go down as far as you could rather than being on the box but when you are doing pushups, DO NOT BE AFRAID TO GO TO YOUR KNEES. It relates to the chart that Aim found a couple of days ago. Don't cheat because if you do, in the end you will get found out and it is just not worth it. It is blatantly obvious if someone scores well on workouts that they count for themselves and then on workouts where they have counters, all of a sudden, they feel ill or something is out of whack. It was interesting to note that every affiliate we spoke to this weekend said that they have someone like this in their gym. Just something to think about. As noted below, no one cares what your score is but everyone cares how you got it.

Just be yourself and have fun while pushing yourself as hard as you can. I promise you that it makes your journey so much more enjoyable. You will have good days and you will have bad days. On the bad days, be able to recognize them and step back and work on form. On the good days when the pan is hot...keep cooking. Don't get mad, get better!

Nicole said...

AMEN on the cheating part!! I'm sick of people cheating in there, its annoying and lame!! Why pay all this money to cheat yourself out of a workout?!?!?

Chris P. said...

Sam B. and Todd, nice!

Jeff said...

Way to go Sam and Todd!