Tuesday 111129

Posted by | November 28, 2011 | WODs | 23 Comments

A quick note about consistency and goals: I had an athlete lay out a plan for me via email that included 5-6 days of training per week. There was a lot of stuff that was outside of the normal WOD that he saw as a weakness and that he wanted to work on. I didn’t think that his extra stuff was too bad an idea, and I noticed that when I saw him in the gym, that he wasn’t progressing too much on his weights during strength sessions or METCONs.

We had some back and forth on what we thought was the best approach, then randomly I looked at the number of times that he’s come to the gym in the last six months. He had averaged 1.8 visits per week.

Lesson is: Master the basics before you throw them out. The basics in this case means: show up. That will fix pretty much every issue that you are going to have. -Brian PCF

AMRAP 5 Minutes
Row 600m
AMRAP Muscle-ups/Muscle-up Transitions

Rest 3 Minutes

AMRAP 5 Minutes
5 DB Ground to Overhead (50/35)
5 Burpees

Rest 3 Minutes

AMRAP 5 Minutes
10 KB Sumo Deadlift High-Pull (70/53)
30 Double Unders
Post a score for each couplet.
Your score for the first couplet is your total muscle-ups. You will only row once. Complete the three workouts in any order.