“Nate”
AMRAP 20 Minutes:
2 Muscle-Ups
4 Handstand Push-Ups
8 Kettlebell Swings 72/53#
If you can perform the muscle ups and handstand push ups but do not have mastery of them yet then consider scaling volume and/or doing a partner version and splitting all of the work as needed.
In honor of Chief Petty Officer Nate Hardy, who was killed on February 4th, 2008 during combat operations in Iraq. Nate is survived by his wife, Mindi, and his infant son Parker.
Compare to 3.26.2015.
or
AMRAP 20 Minutes:
12 Russian Kettlebell Swings 72/53#
8 Shoulder-to-Overhead 135/95
4 Chest-to-Bar Pull-Ups
The Rx standard is intended to be challenging but light enough for you to go unbroken, at least early on. The bar comes off the floor and should be lighter than your heaviest jerk today, choose weights appropriately. For the pull-ups, scale as needed to regular pull-ups and/or fewer reps per round. Bands or ring rows also okay as necessary but make them challenging.
Post rounds and Rx to comments.
Previous Athlete of the Month Jay-Star attended Power Monkey Fitness Camp this week. On the first day, he can be seen praying, and on the last day, his team ran a three-mile train run. They had to haul that red car with them (“Nasty Girl” Annie Sakamoto is inside…). | Prayer/squat photo by Richwell Correa
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Why It Was Easier to Be Skinny in the 1980s The Atlantic
Allie B. says
C&J: 93-98-98-98—the first two @98 had little press outs. Finally got it solid on the third attempt. Being unafraid and just dropping under is key.
WOD: so fun!!! Green KB(24), 73#, 4 kipping pullups(a few might've been chest to bar).
Great advice from the foxes: this is a long amrap so it's a great place to push yourself in all areas… No one will be waiting for you, etc like a 'for time' WOD.
I did 8 rounds, moved very consistently… Goal was 6, which I made around the 15:00 mark, so I just kept going. KBs and PUs were surprisingly easy, all unbroken and fast. The hardest part was definitely the push jerks but, I mightve even gone heavier and slower since the other two movements weren't taking a lot out of me. You are always capable of more than you think. Finished my last pull-up with one second to spare! 🙂
Brad D says
10am with Fox and Ro
14 rounds exactly. Muscle ups felt great, hspu were a struggle toward the end but never were in danger of failure, Kb swings felt like an awful but necessary buy in for the next round.
My goal was to pace the first 10 minutes so I could cruise till 15, and then step on the gas for the last 5. That worked out really well, but in hindsight I could have probably squeezed an extra round into the first 10 minutes and still finished strong.
Fox says
Fun morning coaching with the wife and Ro!
11am class
Jerk
215-235-255
Haven't done these in Chucks for a long time…all of my CrossFit and Weightlifting accessories have made me soft…
Nate as Rx'd
12 rounds+ 6 reps (2mu + 4hspu)
Decided to just move and not go for a PR on this benchmark that I love a bunch. First few rounds were about a minute each, slowed down after that. All muscle ups as doubles, most rounds of hspu were unbroken except for twice when I came off the wall on a kipped attempt. KBs unbroken.
Shoulder felt weird/unstable on a muscle up toward the end and now feels pretty week past 90 degrees flexion…gonna take 'er easy for a few days and see what's up.
Lauren says
First time tandem training with Scott today (who does not do CrossFit but has been learning the basics from me)
My warm up:
500m row
3 Rounds –
10 push ups
15 air squats
:30 hollow hold
Scott did a 2k row instead (6:56!)
HBBS – haven't been squatting consistently, everything felt heavy
Worked up to heavy double at 175 (90%)
Then, 145x5x3 (75%)
Partner work-out in 39:33
One person working at a time complete together:
120 T2B — 5 each alternating
120 hand release push-ups — I did sets of 5 then 3, Scott did 10 then 7
120 C&J @55 (ladies Rx) @95 (guys Rx) — this was light for me and new-ish for Scott, I did sets of 7-10, he did sets of 5
120 box jumps (24/20) — 10 each alternating
Then 1.5 mile run both together, time is when the slower partner (me) returns
Gorgeous day. Time for tasting sake and eating sushi. If I don't face plant
lady fox says
Split jerks:
(75×3, 95×3, 115×1)
125, 135, 145
-all felt good. Fast under the bar. Had plenty of room to go heavier but wasn't looking to PR today.
Did Nate today but modified to use the Ring Thing for muscle-ups.
10 rounds even.
-all hspu's and kbs unbroken.
Samir Chopra says
Modified/subbed/scaled WOD today with 35lb DB presses and 24kg bell (4 presses + 8 swings)
Did 2 muscle-ups each in the first four rounds
Did 1 muscle-up in each of the following four rounds
Then four strict pull-ups for four more rounds.
Smoked shoulder for brunch.