Muscle-Ups
Performance
Every Minute on the Minute for 12 Minutes:
1-5 Muscle-Ups
Choose a rep scheme that challenges you but allows for no misses. The goal is to do these unbroken. Spend no more than 15 seconds of each minute performing your reps.
Post reps to comments.
Fitness
5 Rounds Not For Time:
3 Low Ring Leg-Assisted Transitions
3 Tempo Dips (31X1 tempo)
3 Challenging Ring Rows
Use a false grip for the Transitions and the Ring Rows. Perform the movements deliberately, and try not to use momentum.The Ring Tempo Dip emphasizes a controlled negative phase of the movement.
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Open Workout 13.2
AMRAP 10 Minutes:
5 Shoulder-to-Overhead 115/75
10 Deadlifts 115/75
15 Box Jumps 24/20″
The top scores in 2013 on this WOD were 12+ rounds for both women and men. Most mere mortals, however, were somewhere around half of that. If you can handle the Rx’d loads, then go for it!
Post rounds, reps, and Rx to comments.
Compare to 3.16.13 and 3.31.14
Dr. Judy with a beautiful overhead position while she warms up her Thrusters. She and her husband Dr. Mike have been training for a trip to Peru, where they hope to see Machu Pichu
- Schedule Change: Today’s 10am Yoga for Athletes class is cancelled. Coach Whit is out of town.
The Open Is for Everyone
For the past month or so, we’ve been urging you to register for the CrossFit Open—counting down the days, posting promotional videos, and just generally prodding you to get in on the action. Still, you might reasonably ask, “What’s in it for me? Why should I sign up to do a bunch of crazy workouts?”
There are a lot of reasons! As we’ve already explained, as of last year, the Open includes both Rx’d and Scaled divisions, so you don’t have to fret if you don’t have Muscle-Ups yet. And registering for the Open is good for the whole CFSBK community. As befits our spirit of inclusiveness, we usually have a big team, and we’d love to have an even bigger team this year! Even if you do only one rep for one of the WODs, it won’t bring the team down.
But, to step out of the editorial “we” for a moment, I can only speak to my own experience (hi, this is Josh). I’ve never really been competitve in the traditional sense. I played high school baseball and rowed in college, but looking back, I did it more for the camaraderie than anything else.
My first Open Workout was 13.3, which was a 12-minute AMRAP consisting of 150 Wall Balls, 90 Double-Unders, and 30 Muscle-Ups. I hadn’t registered, because I’d only started attending group class a week or two before 13.1. I had just graduated from Foundations, and I was terrified. I definitely couldn’t do Double-Unders, and I’m not sure I even knew what the hell a Muscle-Up was before I came into class that Saturday. Coach Jess led my class, and I remember her saying that most of us woudn’t make it to the Muscle-Ups. Hell, I won’t even make it past the Wall Balls, I thought.
I did make through the Wall Balls, though, and I picked up the jumprope with a few second to spare. In the grand scheme of things, there’s nothing exceptional about this story. But I had proven something to myself that day: I can do this thing that I didn’t think I could do.
The Open expresses the fundamentally democratic spirit of CrossFit. It’s easy to forget about that when you watch incredible athletes doing incredible things in the Games. The Open Workouts are designed such that anyone can do them, and that’s what this whole enterprise is really about. Everyone has a chance to prove something to themselves, and at CFSBK, we’re lucky to be able to do that in an environment in which your fellow athletes will cheer you on, whether you’re a veteran, a rookie, or somewhere in between. If you’re thinking about doing it, do it!
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Yesterday’s Whiteboard: Rest Day
Why Your Brain Actually Works Better in Winter NY Mag
