Dec 5 2013
Free Class Saturday at 11AM
Do you ever find yourself saying the following? “I just can’t seem to figure out Snatches and Clean & Jerks!” or “I wish I could get Muscle Ups!” Or do you ever wonder how it is that some people seem to progress on skilled movements faster than you do even though they maybe have been doing CrossFit for less time? Do you want to know the secret?
THEY COME TO WEDNESDAY WODSwhere we lift and do “not for time” WODs that focus on skill development. But Dmac, shouldn’t I rest and recover cause I’m just SO tired after 2 whole days of doing your super hard WODs? Yes, you should…that’s why I program not for time workouts and lifting. In these WODs you move at your own pace just getting the work in. Don’t finish it all? No problem, most people don’t finish them, instead they get better at their Olympic Lifts and they get their first Muscle Ups. STOP SKIPPING WEDNESDAY’S WORKOUTS – THE WOD ITSELF IS REST so you really have no excuse not to show up. (also, when you say things like “I can’t seem to get this Oly Lift and I wish you had a class for them” I’ll ask if you come Wednesdays).
Speaking of: Congrats to Nick who got his 1st Muscle Up yesterday! That’s 10 new members to the muscle up club in the last 7 weeks! Nick’s been in just about every Wednesday putting in the work, he’s been frustrated at times but he kept at it and was rewarded with a muscle up that looked so easy it’s surprising it was his first!
7×2+1 Squat Clean & Jerk
(If you lifted yesterday do 7×2 Snatch instead – Yes this is the same lift as yesterday, we’ll keep programming it till large numbers of people come in and complete it!)
3 Muscle Ups (9 C2B Pull Ups)
9 Front Rack Lunge Steps (135/95)
10 OTM Alternating
30 Double Unders
(Work to make each of these sets unbroken/touch and go)