WORKOUT, RUN, EAT, & REST

I enjoy being fit. I enjoy feeling efficient and strong and ready to tackle whatever physical obstacles come my way.

What's your excuse?

That's RIGHT

"Besides pride, loyalty, discipline, heart, and mind, confidence is the key to all the locks."

Trampoline FUN!

We usually think of trampolines as a fun outdoor amusement item for children. In fact, trampolines provide fantastic exercise through their ability to sustain target heart rates while remaining gentle to joints.

Exercise vs Non-exercise

Some people don’t exercise because they can’t. Most people don’t exercise because they choose not to. Everyone is busy, but life is full of choices and priorities. You can let your life dictate your schedule, or you can gain control. You can do the things that will make you less susceptible to health problems or roll the dice. There’s no guarantee that the workout warrior will live longer than the couch potato, but plenty of evidence exists that a good diet and plenty of exercise prolongs life and lessens the likelihood of heart disease, cancer, a variety of degenerative diseases, stroke and diabetes.

Downtown Duel WOD #1

"Sally Go Home"
21 - 15 - 9
Back Squats
Pull-Ups

*Pull-Up reps only count when partner is holding the bottom of Back Squat.
*Pull-Up reps only count if bar is returned to full standing position.
*Work must go in order, but can be broken up however.
*5 Minute Time Cap...

At 5 Minutes:
2 Minute AMRAP
Burpees
 
*Only one partner may work at a time.

RX: Chest to Bar, (185/135#)
Scaled: (135, 95#)
Masters: (125/85#)

Tips on learning a bar muscle-up

 

 

Here are some tips on how to do a bar muscle-up. Once you have mastered the bar muscle-up then you can easily transition into the ring muscle-up. These pictures were taken during a ring muscle-up workout.

Swing. The basic of the muscle-up is the swinging of the body from behind the bar to in front of the bar. This is what makes the muscle-up so elusive as it is a complex and similar to the Olympic weightlifting moves, but in reverse.

Pull-up. Grab the bar and you then let your body swing freely and when it is at the farthest/highest point you pull-up as explosively as you can to your chest.

Kip. From the explosiveness of the pull-up, your body will naturally integrate your lower body. So the idea is that your body will bend at the hips. Instead of hanging straight down your legs will swing up forward. The stronger you are, the less you will swing your legs up. Even super strong athletes move the legs. To explain why lifting the legs up helps you, try visualize running up stairs. When you swing your arms up while climbing, the momentum helps you up. Same thing here, except with the legs.

Transition. So the better you are at pull-ups, the less of an actual transition there will be. Master the chest to bar pull-up to pull as low on your chest as possible. But for starters, after the violent  pull, you flick your arms and end up on top of the bar.

Dip. Basic dipping strength is needed to finish the move.

"The Filthy Fifty"

For time:
50 Box jumps (24"/20")
50 Jumping pull-ups
50 Kettlebell swings (35/25)
50 Walking Lunge steps
50 Knees to elbows
50 Push press (45/33)
50 Back extensions
50 Wall ball shots (20/14)
50 Burpees
50 Double unders

16:01
New PR by 4 minutes. I finally figured out how to kip K2E a few months ago. Everything was almost unbroken and I kept breaks very short. The burpees seemed easy after WOD 12.1




Chris Spealler 13:49

Great Chipper WOD

For time:

10 Handstand push-ups
20 Wall ball shots, (20lbs)
30 Toes-to-bar
40 Power cleans, (135lbs)
50 Burpees
60 Sumo deadlift high-pull, (75lbs)

12:20

Today's Workout

Yoga, then

Volume Training @ 225lbs on 1 minute x 12 minutes (4 rounds per exercise)
Sumo Deadlift x 3
Deadlift x 5
Snatch grip Deadlift x 3

10-9-8-7-6-5-4-3-2-1 reps for time:
Push-up to Deadlift @ 135lbs
KB Thrusters @ 53lbs x 2


9:44 rx'd