Rally Fun
5 RFT
7 muscle ups
21 SDLHP 95/65
Post weights and time to comments
HARVEST RUMBLE WOD 1
Pilgrims Escape
For time - Run 600m carrying a
pumpkin, Row 500m *Its your choice as to what order you
complete the Row and Run or Run and Row – 6 min time cap
*9 people per heat
5 RFT
7 muscle ups
21 SDLHP 95/65
Post weights and time to comments
HARVEST RUMBLE WOD 1
Pilgrims Escape
For time - Run 600m carrying a
pumpkin, Row 500m *Its your choice as to what order you
complete the Row and Run or Run and Row – 6 min time cap
*9 people per heat
Who's ready for some Sally fun!
Miranda = Stud
Miranda = Stud
23 comments:
How heavy is the pumpkin?
You'll have to wait and see:)
One tip I'll give you is that the pumpkins are about 12-14" in diameter!
Which do you choose first the run or the row?
Who are your top picks to place well on this workout?
Start brainstorming.
-Josh
Obviously me as running is a strength of mine. Liking the row though, are these two scored individually or as one total time.
Is there a carving for time WOD immediately following? :). Also, I assume there's a strict no-drop rule?
10:23 65# jbmu's. worked on some much needed muscle up progression. Learned some new things today and need to keep practicing.
11:10 45# jbmu's
10:12 @ 45#
- Scaled to 3 Jumping Ring MU per round
My strategy will definitely be row first.
13:33. 5 MUs per round and 35# on the SDHP.
I hit 5 consecutive MUs in my first round - which is a PR for me! Also, this was a huge improvement on the MU workout we did several weeks ago - where it took me about 23:00 to do 22 MUs and 22 hang power cleans.
A few thoughts on MUs: There is a lot of gray area between not having a having MUs. You can make a lot of progress in that gray area, so don't give up and don't be discouraged. Just make progress.
1. Pull-ups and C2Bs. Become proficient at these.
2. Bar dips and ring dips. On ring dips, keep everything really tight; don't let the rings move away from your body. Dip as low as you can and then get back up.
3. Jumping MUs (bar or ring). Make sure you use the false grip. Your wrists should be above the rings.
4. Slow negatives.
5. Half weight MUs with the MU pulley device.
6. Ring rows (with the false grip).
7. Ring row into the MU transition - use the false grip and keep everything tight.
8. L-sits. How long can you L-sit? Improve this time by 5-10 seconds in the next month or two.
9. Parallel box transition exercise. Start with your forearms on the boxes, take your feet of the floor, and then with your hips and shoulders, violently kip up, over, and through - so that you end up just holding yourself up by your hands. If you can do this transition exercise, you can do MUs. If you can't, just make attempts and work on L-sits, pull-ups, and ring dips.
10. Do yoga.
The key to the MU is keeping everything tight, using the false grip, and literally tracing a line with your thumbs from your chest to your armpits in the transition. At the end of the transition, your thumbs should just about be in your armpits, and your elbows should be up and back and squeezed together. There is no such thing as a loosy-goosy muscle-up.
It took me over 6 months of working at it before I could get the MU, so don't be discouraged. Just keep making progress.
I'm still looking for bar MUs. Haven't got those yet.
On HR WOD 1, my eye is on Mitch and Erik Peterson for the 35+ men.
Hoping for a light pumpkin.
Time: 17:40
Jumping Muscle Ups
Weight 60#
good stuff Dan. I really want to give that pully thing a try.
16:36
45#
JMU
16:30, JBMU, 65#SDLHP
Miranda is legit, she killed that!
I completely own up to chickening out of doing that many sdhps before the Comp ha. Instead I did some deadlift + DU work; plus some time trials for rowing and running as well as a truncated "pumpkin" dash... feeling the running first option personally. I think that Shanna will have on of the fastest moving pumpkins :)
10:58
16" jmu
45#
Today was fun. I liked being hooked up to that pulley guy. Thanks Erica for helping me get upside down! New goal, pulley upside down handstand push up!
8:28 jbmu/ 65#
13:23; jbmu; 65#. No joke at all.
10:58- 7 BMU/80#
11:53
Box mu's
45#
9:37
45#
Jbmu
12:20 matador jmu/80#
11:53 matador jmu 75#
Post a Comment