Warm-up:
5 minutes with a trigger point ball to the t-spine
Workout:
“Nate“
Complete as many rounds in twenty minutes as you can of:
2 Muscle-ups
4 Handstand Push-ups
8 2-Pood Kettlebell swings
Post rounds completed to comments.
Cool-down:
10 minute shoulder intensive stretching
Powerlifting:
10 minutes of Kettlebell practice (TGU, swings, snatches, goblet squat, etc…)
Sumo deadlift 6 x 2-3 @ 21×1; Rest 3:00
Hang power snatch 2 every minute on the minute for 10 minutes. These must be quick and as close to perfect on form as possible
A1: Kettlebell sumo deadlift high pull 4 x 10; Rest 20 seconds
A2: Kettlebell swings 4 x 20 heavy; Rest 2:00
GHD sit-ups 3 x 20; Rest 60 seconds
Ben Wiley on Fight Gone Bad 6 – video [wmv] [mov]
Great depth, Tim!
Is there an open gym tomorrow morning? Didn’t see it on MBO or ths schedule yet.
8 rounds rx’d
7 Rounds + 6 reps; Scaled the MU to one MU attempt + 2 MU transitions per round, scaled HSPU to box push ups, KB swings as prescribed. Great coaching this am from Jake and Gus. Thanks guys!
10+2 rx’d
16 Rounds NOT RX’d
Scaled Muscle Ups: 2 Chest to Bar and 2 Strict Ring Dips
Enjoyed the shoulder and lat movements today!
Tim I told you it was a great picture look at you on your heels. Impressed!
7+6 as rx’ed. I think this is the first time to do Nate rx’ed! Woo-hoo!
Congrats going RX!
This one was brutal, especially because I was so sore from the shoulder work we did Wed night.
9+6 scaled
Home Gym: Had to scale the muscle ups to L-sit Muscle Ups because of the height of my garage. everything else RX
= 11 rounds
Enter the Kettlebell!!
http://www.youtube.com/watch?v=qIK0pgWk41g
Rx: 12+1 (PR by 2 reps) as in 1 KBS and 1 MU. Thanks Nate for help with pacing.
I watched Russell do this WOD in the old 3054 gym, he started a round every minute on the minute through the 13th rd.
He’d finish each round in about 30-35 sec. then rested until the top of the next minute. After the 13th round it was pretty much a grind to the finish. He totaled 19 rds. Awesome and humbling to watch.
My goal for this WOD has been 13 rds since then.
Patrick, Great performance today! Russell is a freak of nature, so don’t feel too humbled. HA
Hey everyone! Next Tue. the 13th of Sept. Our chamber of commerce event will take place. So there will not be a 4:30 or 5:30 class. Sorry for the inconvience.
11 rds-TOTALLY SCALED
Still a good grinding WOD, no matter what level you end up doing it.
RIP Nate
Trying to take it sorta easy before the big run tomorrow.
did 5×3 Bench Press, then attempted a new 1rm
185-205-215-220-225(2)
245(10# PR)