Tuesday, December 11
Three parts today: Ring Muscle-Up Training Conditioning Midline Focus of effort today is largely on gymnastics, with an effort tomorrow more so on the barbell. ACTIVATION Alternating OTM x 10: Odd Minutes - Bike (not for score) Even Minutes - Midline Movement (below) Round 1 - 5 Walkouts Round 2 - 20 AbMat Sit-Ups Round 3 - 15 GHD Sit-Ups Round 4 - 3 Inchworms Round 5 - 10 Barbell Good Mornings Shoulder Warmer: :20s Deadhang Hold, rest ~:30s 7 Scap Retractions - rest ~:30s 3-5 Strict Pull-Ups, rest ~:30s 5 Kip Swings, rest ~:30s 3 Pull-Ups + 3 CTB Pull-Ups
Metcon (No Measure)
Not for score: 2 Rounds: 40% Max Ring Muscle-Ups + 50 Double-Unders 30% Max Ring Muscle-Ups + 50 Double-Unders 20% Max Ring Muscle-Ups Rest 3:00 between rounds. Percentage based off estimated Max Ring Muscle-Ups. Intentions here are to complete the percentages unbroken each time on the rings. Not for time or score, but we are looking to rest as little as needed between sets. If we do not have ring muscle-ups just yet (or are working on our consistency), a specific drill to you is always a strong option as is the strict banded ring MU, focusing on building strength in the unique range of motion of the movement. Volume wise, with any drill, we aren't looking to ever go to "failure", but rather a challenging amount that we can sustain for all sets and rounds. As an example, 5 repetitions on the band each set is a good repetition count here allowing us to put in repetitions for practice, but not so much that we lose our technique.
Crash Course (AMRAP - Rounds and Reps)
AMRAP 15: 27/18 Calorie Assault Bike 21 GHD Sit-Ups 15 CTB Pull-Ups 9 Power Cleans (185/135) or DBall Over shoulder 150/80 If we do not have access to an assault bike today, complete as 30/21 calories per round. If we are modifying out the GHD sit-ups, complete abmat sit-ups per round. If we do not have access to a sandbag (or Dball) today, complete as power cleans at 185/135. In "Crash Course", we are combining a combination we do not train often at all - the GHD sit-up into the CTB Pull-Up. With the clean to finish each round, the underarching theme of today's workout is to build our capacity in our midline. These pairings will build upon each other for a unique stimulus today. The bike becomes our pace setter. Looking ahead towards the following movements, we know we can push our pace here just slightly with the GHD sit-up next. Although a movement that will absolutely challenge us, the GHD is not a highly metabolic effort. We can lean into the bike some here knowing we'll be able to regulate our breathing on the next station. On the pull-ups, our focus here will be on using our hips. This is written simply due to what the GHD will pre-fatigue… our hips. The concentric portion of the GHD mimics the "hip pop" of the kip swing, and it will be easy here to place more strain on the arms and lats when in this state. For sustainability of our repetitions, we recognize however that we need to use our hips to their full potential. Lastly, on the sandbag/clean, we are using this odd-object today for variance to our training. Coming off the pull-ups, we can expect our pull to be somewhat taxed. So getting a sound grip on the bag is a wise move, despite it being only nine repetitions. Generally speaking, there are two "grips" on the bag(or DBall). Reaching down and grabbing the bag (placing most of the weight in the fingers), or getting the bag to our forearms. Naturally, less grip intensive
Metcon (AMRAP - Rounds)
3 Giant Sets, resting 2:00 between sets: 8 Glute Ham Raises 24 Hip Extensions Max Effort L-Sit on Paralettes Aim is to complete both movements on the GHD as a single set, where we'll directly move into the max effort L-Sit hold. Not for score, but let's track our L-Sit times in the notes for reference in our journal.
------------------ "Our greatest fear in life should not be failure. Our greatest fear in life should be succeeding in things that don’t matter." – Francis Chan One of life’s greatest tragedies: we tend to think that things will be different if we achieve more, win more, or make more money. But if those things have never changed us before, even if we win the world… would it change us today? Like thirsty people guzzling salt water, it’s a never-ending cycle that does not lead to fulfillment. Yet we can work tirelessly for that next finish line, putting all of eggs in that basket, wishing, hoping, and working tirelessly to get there. One of our greatest fears, as written in the quote above, is to get there, and to realize… we didn’t climb the right ladder. It didn’t bring us to where we wanted to be. How we wanted to feel. It always boils down to this – the quality of our relationships, the positive influence we impart on others, and who we become in the process. Hustle is crucial, but placing first things first is absolutely vital. Which ladder are we climbing today?
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