Complete as many rounds and reps as possible in 12 minutes of:
150 Wall ball shots, (20#/14#)
90 Double-unders
30 Muscle-ups
For a downloadable PDF of the workout, click here.
CrossFit Games Open 12.4 workout instructions – video [wmv] [mov] [HD mov]
Graham Holmberg 0 rounds + 25 muscle-ups (265 reps)
Submit your results as part of the CrossFit Games Open
Results
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Quote of the Day: “Men will die for points.” ~ Coach Greg Glassman; CF Founder
For instructions and expectations on this WOD see yesterday’s post. Lots of great effort and good judging today. Many of you hit some sort of PR or milestone. Everything from Jenna’s first muscle-up before the WOD to Tricia moving up to a 14# medicine ball for the first time and getting 101 reps. The enforcement of the wall ball standard was executed well and while some of you had to endure the dreaded “no rep” call repeatedly it serves as a great reminder and training tool. Use it to build on and never have to worry about it again.
I remember back in 2008 when I went to do a weekend WOD at Rainier CrossFit. I was in the middle of the workout and we were doing squats and Laurie came over to me and was trying to coach me. I was zoned out and chasing the clock when she stopped me briefly and said “I need you to squat lower.” I was surprised and also embarrassed. She said “You are going here. I need you to get to here.” I fixed it and finished the WOD. It was one of the best and simple tips I have ever received. Why? Because on that day I said to myself that I never wanted to be called out and told that I shorted the range of motion of my squat. It really stuck with me and helped me focus on squat depth and better my training.
For each of you who have judged I realize that saying “no rep” is hard. It’s something that makes you feel like you are doing something wrong. Remember that it’s the opposite though, you are doing your job. You are COACHING. You are helping that person right then improve their movement, meet a standard and drill “what right looks like” into them. It’s on them to internalize it, fix it and repeat it. They own making themselves better. To ignore it and let it slide is actually a disservice to them. It tells them nothing other than that what they are doing must be good enough. That will become a bad habit and can lead to a default movement pattern that is at best inefficient. Worst case it becomes a precursor to injury.
Practice virtuosity. Do it right when no one is looking. You will be better off for it. As for the judging, practice calling out the harder right over looking the other way. Then you can hold your head high knowing you have standards and hold others to them.
Workout video demo with Graham Holmberg – video [wmv] [mov] [HD mov]
“Biggest Loser Winner Goes CrossFit” with John Rhode, free CrossFit Journal video, preview – [wmv] [mov]
CrossFit Games 12.4 Breakdown with Carl Paoli – Naka Athletics and San Francisco CrossFit: