Front Squat 5-5-5-3-3-3
Max reps Front Squat in 60 sec @ 50%
For Time:
50 KB Swings 70/53
Rest 2:00
75 GHD Sit Ups
Really, that's all there is to it.
Registrtation for the CF Open starts today. Give me a chance to register our team and figure out what the heck is going on today. I will post instructions and links to register tomorrow. Hopefully there won't be any confusion this year.
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« Out In the Wild | Main | Mr. Stonier's Secret Talent »
February 01, 2012
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Crossfix'd!
Posted by: cort | February 01, 2012 at 06:45 AM
Dolphin, birth. Dolphin, birth. So stupid it's funny.
Posted by: Jamie P | February 01, 2012 at 08:36 AM
Hmmmmm . . . trying to figure out a way to write this positively . . .
The movement ideas are helpful. The violent-ish throw forward is the transition that I think most people close to the muscle up (or even those of us not so close) are missing.
The more challenging part of the video for me is that it does seem like he is strong enough to do a strict muscle up so his kip is much shorter than what we have been taught and he doesn't use a false grip or even seem to be all that extended. All of this leads me to believe that the power to weight ratio issue is much more important than the form- which is not so much of what we have been taught.
Posted by: brother mike | February 01, 2012 at 08:37 AM
It looks to me like it's a question of shifting body weight. In other words shifting the center of gravity. Throw the weight forward.
Posted by: Scott | February 01, 2012 at 09:01 AM
Ah, it's the sound effect I've been missing. Will work on my dolphin squeak next time.
Posted by: Cherie Nabeta | February 01, 2012 at 09:55 AM
Justin, thanks for your help yesterday on the rings!
Posted by: Lance Poulsen | February 01, 2012 at 10:41 AM
Broski, funny how hard you have to try to be positive. Why would we teach you about power to weight ratio. Obviously with high power to weight ration you can get away with butchering the form on any exercise. Since we are absent of power to weight ratio, the only way it's happening is with excellent technique. Also, it isn't about a big ol' kip, it's about a perfectly timed, well balanced, explosive kip. A seizure simply wont get you up there.
Posted by: Justin Riley | February 01, 2012 at 01:54 PM
Broski- step one grab the rings. I was able to get my first MU with pretty weak arms and plenty of baggage, so I know you can easily get one now.
Posted by: Matt P | February 01, 2012 at 02:20 PM
Matt: first thing I do when I'm there, is grab the rings. Thanks for the tip!
Posted by: Scott | February 01, 2012 at 02:28 PM
Oh, grab the rings! That's what I was missing!
Posted by: Steller | February 01, 2012 at 03:02 PM
Never knew I'd need a birthing plan without being prego. MU Lamaze class would be interesting.
Posted by: Cherie Nabeta | February 01, 2012 at 07:26 PM
Speaking of funny videos...
This one made me giggle -- a lot.
http://www.youtube.com/watch?v=6Y5q59FKf7k
Posted by: Jamie P | February 01, 2012 at 08:08 PM
Thanks to Travis and Matt P this morning for all the help on front squats and to trav for helping me with those heavy kb swings! :)
Posted by: donna | February 01, 2012 at 09:03 PM