1-1-1 or 3-3-3
Three attempts at a new 1RM. If you’re new to the lift then test a 3 rep max instead.
Post loads to comments.
AMRAP 15 Minutes:
15 Thrusters 115/75
30 Kettlebell Swings 53/35
The thrusters should be medium heavy, something you could do 15 unbroken of when fresh. The sub for double-unders is 20 attempts + makes.
Post time and Rx to comments.
Past Athlete of the Month/The Tallest Man on Earth Michael C. hit muscle-ups again on Sunday night at Open Gym. More on why this is a big deal below!
Michael C.’s Journey with Muscle-Ups
In May, I got muscle-ups for the first time, and celebrated as you would expect—a mixture of fist bumps with folks at the gym, texts to bemused friends, and all-caps Facebook posts. I felt I had worked hard to get to that point; now, surely, my life was to be much different, right? Soon Dave Castro and I would be best buds, and my ascent to the loftiest peaks of fitness could truly begin!
Things didn’t quite work out that way. For the next few weeks I made attempt after attempt after attempt, and couldn’t quite seem to get myself over the rings again. Exasperated at open gym one day, I asked Coach Ro for advice, and he told me the last thing I wanted to hear: that to prevent myself from reinforcing bad movement patterns, I should refrain from making any attempts for a while, and instead refocus on the progressions that got me there in the first place—kip swings and hips to rings, box humps, and transitions.
After being so excited to have finally performed a complicated movement for the first few times, it was tough advice to hear. It felt like I was starting over. That feeling, coupled with my newfound inability to demonstrate a movement I had told a bunch of people I could actually do, made me feel like a baseball player who had suddenly lost the ability to throw to first. What the hell was going on?
Ultimately, though, I got over myself. Skills, movements, and badass weights are earned, not given, so I swallowed my pride and invested in the process. I swung. Then I tightened the swing. I did transitions, and lots of them. Determined to burn the patterns into my brain, I slowed them down, and got to the point where I felt like I could do them in my sleep.
I tend to go in waves as far as my perception of my own ability—some weeks I feel like I am crushing it, and others I feel hopeless, like I have no business being in a gym attempting anything. Such is life, I guess. But at Flex on the Beach last week I hit a pretty unexpected snatch PR, and it gave me a shot of confidence. I remember deliberately thinking less about what would happen if I missed my attempt, and more on just being in the moment and moving correctly, like I knew I could.
Therein was the cure to my yips. Instead of just assuming I would keep failing, I came into open gym on Sunday determined to make it happen. I had practiced. I had focused. So I warmed up, and decided to make a few passes at another muscle-up. And I failed. Three times. I knew I was close, and with a heaping dose of encouragement from all in attendance, managed to finally get back up on attempts four and five. After a long summer break, the muscle-ups came back to me.
I know now this is probably far from over. I demonstrated to myself that muscle-ups aren’t a fluke—they are something I can clearly do. But the trick now will be taking them from an occasional thing to an on command thing. I’m ready to continue doing the work, but more importantly, I know not to beat the crap out of myself if the road to mastery ends up being a little longer than I want.
Fight Gone Bad Fundraising Update (T-16 Days!)
Congrats everyone! We’re almost at $4,000—which is 23% of our fundraising goal for Brooklyn Community Foundation. Matty C. and Jay-Star are crushing it!
The best part? Once we hit our goal of $15,000 Brooklyn Community Foundation is going to match match contributions dollar-for-dollar. You or your friend puts in $10? Their Board puts in $10, doubling your impact on Brooklyn’s communities. We’re so close!
Congrats to those teams and individually topping our leaderboards on CrowdRise! Below are our top fundraisers from both the individual and team divisions (as of 12:30pm Tuesday 9/29):
Top Five Teams:
- I’m Not a Player I Just Squat a Lot: $950
- Awesomesauce: $425
- Artisanal Fitness Coop: $400
- Fight of the Living Dead: $400
- Fight Gone Bad 2015 tied with Who Let the WODs Out: $225
Top Five Individuals:
- Matty C.: $500
- Jay-Star: $400
- Michael A.: $350
- Bob S.: $300
- Morit S.: $225
Send an email to your friends and family! Maybe something like this?
Dear ______ [insert name],
I know you probably think I’m bananas for doing CrossFit, but I love it so much—largely because my gym, CrossFit South Brooklyn, is so freaking awesome and doesn’t just care about getting “swole” (defined by the Urban Dictionary as the state of being very muscular and/or buff and in good shape), but we also care about helping our neighbors in Brooklyn.
That’s why I need your help! Through this fun competition we’re doing in a couple weeks, we’re raising money for a local organization called Brooklyn Community Foundation. BCF supports tons of great and important programs in Brooklyn.
Donate here, and I promise to send you a photo of me drenched in sweat after I crush this workout on Saturday. Also, I’ll love you forever!
XXOO _______ [your name]
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