“Nate: In honor of Chief Petty Officer Nate Hardy, who was killed 2/4/2008 in combat operations in Iraq.”
As Many Rounds As Possible in 20 Minutes of:
2 Muscle-Ups
4 Handstand Push-ups
8 Kettlebell Swings (70#/53# or 2 pood/1.5 pood)
Results
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Ryan with the Muscle-up and Mike with the 2 pood beast:
I was not so sure about when to program this WOD in. I have been wanting to add it for some time, but was holding off deliberately due to a few reasons; the intimidation factor, the fact that it has multiple advanced skills, and that I really wanted at least one person to be able to do muscle-ups RX’d. For the past couple months we have slowly but steadily worked on things like gaining confidence getting inverted, holding handstands for time, then scaling handstand push-ups. We have dramatically increased the number of people doing kipping pull-ups and doing them consistently so that ring pull-ups as a scale could be added in. Last we have worked strength WOD’s and hip extension on a constant basis so that several of you could move up in kettlebell weight.
Today it paid off! I was able to watch and help Michelle coach the late classes and it was so motivating. Everyone was scaled appropriately to enable them to complete 20 minutes of hard ass work. Whether you were on the rings, the bar, the band, or jumping over the bar it was all designed for pulling. Handstand push-ups with different levels of AbMats underneath, piked push-ups off the box or even piked on the floor provided a shoulder load. For those who have become very proficient in their kettlebell weight it was time to step out of the box and move up a weight. A few of you got to taste the difference 10 to almost 20 pounds makes in a swing. Before you know it I’ll have to add more rings and we’ll be having handstand push-up challenges.
Huge congrats to Mike for getting his first muscle-up today before the WOD. He surprised everyone including himself on his first attempt by getting up and almost locking out. After we got the camera out he nailed it (Will post a short video clip soon). Ryan also was the first person to complete a WOD with muscle-ups which was completely cool to see. Everyone should be proud; all of the movements were hard and not even a month or two ago most of you were not able to do what you did today. Stay focused, stay confident, stay positive about what you can do (like Bonnie, Sangeeta, and Laura did last night in moving up in box jump height) and believe that if you put the work in, it can happen.
Getting inverted is fun:
Notes:
Welcome Aaron who completed Elements today. Judging by how you crushed your mini-Fight Gone Bad workout you are more than ready!
6am Class with Moe tomorrow. Be there or it’s burpees for you. Wait never mind, tomorrow will be burpees for everyone!
Highlight video from the 2010 CF Games Ohio Sectionals at the Arnold Classic [wmv] [mov]
You can all thank Lorri for clueing me in on this video and giving me the idea of how we can use the new sleds. I guess I need to order some rope or straps…