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General/Competitive Fitness 04.22.14

21
Apr

General/Competitive Fitness 04.22.14

Want to learn how to get a muscle up but have no idea where to start? Or what progression to do when a muscle up is programmed . Well you don’t have any excuses now. We will be having a muscle up clinic this Saturday April 26th 12:30-2pm. E-mail mramos@crossfitreformation to save your spot.

Prep Work
3 Rds of
20X T-spine wall press
10 Banded Pass throughs
10 Banded Pull aparts

Extended Prep-Optional
3X Snatch grip DL
3X High pull
3X Muscle snatch
3X OHS
3X Full Snatch

Level One

10 Min Emom
3 Snatches weight is of your choice
You guys have a good opportunity to take ten min of snatch practice…Use it and it will get better, treat every rep as the most important lift of your life

For Quality/Time
5 Rds
53/35
20 Single Bell Long cycle (10L/10R)
10X 1 Beat swing 1 Kipping Pull up

Level Two
10 Min EMOM
2 Snatches at 80% of 1RM

For Quality/Time
53/35
25 Double KB Long cycles
5 Muscle ups
20 Double…
4 Muscle ups
15 Double…
3 Muscle ups
10 Double…
2 Muscle ups
5 Double…
1 Muscle ups

Cool Down
Mobility
Post results

Notes From Monday-Very Pleased with everybody’s back squats and skill work progression! So many Pr’s its not even funny. A lot of people had a hard time with the weights on Level two and I want to remind you that is FINE!!! It was set up to get heavy very quickly. That was one test….More to come 😉 Very good work.

On another note though remember to try and be consistent with which level you choose, we are using Level Two as a platform to prep for Crossfit InVictus Competition program. If you bounce back and forth between Level one and Level two you may be doing more harm to your learning curve then you notice.

Reminder this saturday is the muscle up clinic at 12:30, It will cover the basics and some drills for future training in the gym.

20 Responses

  1. Dirk B

    Level 2 snatch worked with 145# on emom, need some stability work.
    Wod 35# kb’s. modified the mu to a kip n pull. 13:42

    In order to. Get Rich on here I’ll just post for him. Big guy killed it today… I think he worked upto 175# snatch wod 44’s n crushed the MU. He finished around 14min. There, he is officially on the comments board.

  2. BG

    Like in the Pre Work and the optional Pre work. For me I need that if I do anything that involes my back.
    Used the 45lb bar for the optional work.
    EMOM
    1st 5 minutes were @ 95 lbs
    Last 5 minutes went up to 100lbs. I know it’s doesn’t seem like a lot, but it’s the most I’ve snatched in a while. Help at the bottom for about 3 seconds each time. Still got a good 10 minute workout. Had some good coaching from Jose. ( Marcos was not paying attention ) lol

    WOD:Level 2…. Told myself and Jose that I was going to get every muscle up!
    Used (2) 35lb KB. Had to break up the reps.
    And did muscles ups. Still tough to link them together so I just did One at a time.
    Time was : 16:23

    Really good 1-2 combo. Shoulders and tri’s are on fire and look sollwen :):)

  3. Jim

    I did Level 1 today, for the strength part I substituted Cleans for the Snatch, I did 2 regular Cleans followed by a Squat Clean @ 135#.
    For the WOD I was only able to get thru 4 rounds before the dreaded hour of 7, then back to the salt mine. Did 4 rounds in 17:30, I used the 44# KBs. Good workout, I was spent.

  4. jramos1808

    Did 150 all the way through Failed 1x. Did L2 for the wod used 35# KB’s

    MU KB
    3,2 10,5,5,5
    2,2 5,5,5,5
    3 5,5,5
    2 5,5
    1 5

    Time – 11:40

  5. Tiffany

    Today was tough for me. I struggle with those darn OHS. Did level 1
    Used 65 lbs for snatch. worked really hard at getting a full snatch and not just a power snatch.
    Level 1 WOD- uses 26lb KB and green band for pull ups. That beat swing is hard to get with a band holding you back. I’ll just have to practice with out it. 🙂
    Time was 16:06 I think.

  6. Renate Thompson

    Used 55 lbs for the snatch. It felt good to work on technique, they’re coming along.
    WOD did level 1- Used 26 lb KB., and thin red band, then two thin red bands half way through for the swings/pullups. I kept losing my rhythm, had to readjust. All in all good workout, my arms are jello and my hand are on fire!! 🙂

  7. Prep Work
    3 Rds of
    20X T-spine wall press
    10 Banded Pass throughs
    10 Banded Pull aparts

    Love/ hate t-spine wall press

    Extended Prep-Optional
    3X Snatch grip DL
    3X High pull
    3X Muscle snatch
    3X OHS
    3X Full Snatch

    Good and warm for the oly set

    Level Two
    10 Min EMOM
    2 Snatches at 80% of 1RM

    Used 175. Failed a total of 4 reps, i think 1 at 2 round and 2 on the 3rd one of the 4th, then just kept telling myself to treat it like a one 1rm and not think about what i had left to do. Didn’t fail any more. This was challenging. I struggle with these heavier emoms

    For Quality/Time
    53/35
    25 Double KB Long cycles
    5 Muscle ups
    20 Double…
    4 Muscle ups
    15 Double…
    3 Muscle ups
    10 Double…
    2 Muscle ups
    5 Double…
    1 Muscle ups

    This sucked. I needed this butt kicking. Very humbled after this. did 10 on the first set and grinded it out with sets of 5 the rest of the workout. This was mentally challenging for me, tried to do down to 44’s but B said to keep doing sets of 5. Muscle ups were broken as well. Pretty much got my butt handed to me. Good stuff. 18:20. Failed 3 or 4 muscle ups.

    Cool Down
    Shoulder mobility

    Marcos

  8. Hannah Ramos

    35 lbs for my baby snatch.
    Pink kettle bells for WOD…felt light, but it was a long WOD 🙂 thin green band for beats swings and pull-ups. Good WOD.
    Brenden you’re a rockstar coach!

  9. Tina

    Some days you just get a little slice of humble pie and today was the day.

    Today was my first day back at snatching…used 85lbs …snatching felt really awkward. I think I was overthinking it a little because I was nervous. Nervous about my wrist, am I gonna get this weight over head blah blah blah. I failed a few reps and I think it will slowly start to comeback. My wrist still feels good 🙂

    The WOD…level 2

    35lb kb double long cycle…these sucked and I was disappointed in myself because I wanted to do bigger sets and it just wasn’t happening.

    I did a muscle up progression…I think this went pretty well.

    I have decided to name May …Muscle up May 🙂 I want that muscle up. I believe I am strong enough I just need to practice. So do not let me leave the box without doing at least 15 minutes of muscle up practice.

  10. Will

    Went 95 on the snatch.. And sat at the bottom for 5 seconds to work on over head holding…

    Level 2 did the workout in 18:30

    WRECKED!!!!

  11. Eterna

    This wod kicked my butt today… Especially mentally. I did level 2. I started snatch emom at 75lbs but I guess my body wasn’t working with my mind at first and I wasn’t able to catch it. After the first round I went down to 70lbs and did a few rounds at that weight and went back to 75 after I felt comfortable.

    As for the wod… Had a total brain fart and was thinking all I had to do was on muscle up (scaled to 2 chest to bars and 2 ring dips [used red band to assist w/dips]) between each set of double KB long cycles… Went all the way through the set of twenty and realized I had short changed myself all of the muscle up part.
    My right shoulder has been feeling a little tight so I started with 26lbs kb but for sets 15 & 10 went down to 18lbs… And then at 5reps went back to 26. I took reaaalllly long about 25 mins. This one definitely defeated me…. Good thing there’s tomorrow. :oP

  12. Ja

    Did level two
    10 min emom snatch @85lb left shoulder still bothering.
    Wod use 35kbs for the muscle ups I worked on transition. The transition felt good. Took me 20:18 to finish it.

  13. Chela

    Used 55 lb for level 2 snatch EMOM. Thanks coach B for the tiny tweak that made a huge difference!
    Alternated 26lb KB and 18lb KB with my buddy Sarah & tried the MU (which now I know I will sign up for the clinic)

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