Blog

18.3 Blog

And so it arrives, the WOD that just seems out of reach for so many. But we can’t look at this workout as something that is gonna stop us, we have to look at it as an opportunity to break through those barriers that have held us back. This WOD is one that gives us a glimmer of hope that maybe, just maybe, I can finally get that movement that’s been on my list of things I want to achieve in my lifetime. Here’s your chance ladies and gentlemen, that chance to have a little open magic pixie dust ?‍♀️ sprinkled on you just before you attempt the most challenging movement you’ll ever encounter, and when you think your happy thoughts, a beautiful combination of kips and pulls will fly you up over those rings or your chin over that bar. Whether your doing this Rx and trying to get your first muscle-up (or Double-Under), or scaled and trying to get that first pull-up, this is your opportunity to shine. No matter what happens though be proud of what you accomplish, if you don’t get it, guess what you have a year to work on it, if you do get it, HELL YA! Nice work ?. The most important thing is that we try and we have fun, don’t take it too seriously this is a lifetime physical activity just because we don’t get it this year doesn’t mean we won’t ever get it, trust me, there is much much more growth in this gym, I know because I’ve seen the growth that has already occurred and it’s absolutely amazing, and I see no sign of it slowing down. So anyway I did it tonight and I’m not gonna go into it too much because I know most of us just don’t quite have that muscle-up and for those that do the rest of the workout is pretty simple, just keep moving. But for those of us that don’t have that muscle-up your goal is to complete those double-unders and Overhead Squats as fast as possible because there are tiebreaker scores after each set of double-unders. So there is no sense in trying to save yourself for anything else in this workout, try to get those done as fast as possible. For the Overhead Squats if you feel comfortable getting those done unbroken, do it! If you don’t think you can, try your best to get more than halfway or if your breaking it into 3 sets, more than a 1/3 of the way. What I mean is try not to break it up into same numbers like 4 sets of 5 or 2 sets of 10. Mentally if you can get more reps in your first sets the next sets won’t be as daunting to complete, so for example if I was breaking it up into 2 sets I would try to get to 12 or 13 on my first set because then I know my next set is gonna be easier to accomplish than that set I just did. If I went to 10, I’m gonna think oh man that was hard I don’t know if I can do that again, and that little bit of doubt in your mind is what’s gonna cause you to drop that bar at 17 or 18 instead of just knocking them out. Once you get to your Muscle-ups or pull-ups, take everything we’ve taught you or you’ve been told to think about, and throw it in the f’in trash! Just go for it! You’ve done the drills you know how it works, if you overthink it your gonna get in your own head, just do it, get a good kip, and fire as hard as you can. If you’ve never got one before, I can assure you, that first one is not gonna be pretty, but who cares, get those shoulders on top of those rings and you’ll have so much adrenaline that the ring dip will be an afterthought, you’ll already be locked out at the top before you even think about a dip. So good luck to those of you trying to get that first one. I hope to see it happen! For those that do have the muscle-up, break them into attainable sets, if that’s 1 at a time, so be it, just get through them, but don’t jump up there until your ready, every rep is gonna go a long way on your score for these. If you can get through the rings everything else is pretty simple, don’t get too frustrated on the double-unders, if you trip up, regroup and go again, I had more of a problem on the dubs after my oh squats and DB Snatch than I did after the MU’s, I think because my shoulders were pretty burned up after the oh squats and Snatch. IMPORTANT FOR JUDGES: I had the opportunity to judge last night as well, couple things to keep in mind. When counting double-unders, I know it’s not an easy task but it is your job to count them accurately, the best way I can say to count them is every time they jump, you count. Now using this method your counting their rep before they complete it basically, so if they trip up, they would be tripping up on the number you just counted, so you just have to go back 1. Say I’m counting 31, 32, 33, 34 and as I’m saying 34 in my head they trip up, I would just go back to 33 and start from there. Pretty simple. Also get into the habit of just telling them where they are at every time they trip up, so in my example as my athlete is resetting I’d let them know they are on 33 so everyone is on the same page. As for the oh squats they can squat Snatch the first one, just make sure they are at full depth (hip crease below the knee) and THEY STAND ALL THE WAY UP. Standing all the way up is a big one, make sure their hips are coming forward to make that straight line. For the muscle-ups make sure their arms are locked all the way out at the bottom at some point. I know some athletes in our gym like to have those bent arms to start but they have to get them extended then I don’t care if they bend before they pull but before each rep they must get them straight, and obviously lock out at the top as well. Also DB Snatch standards, make sure you know those, opposite hand cannot come in contact with the body, both ends of DB get to the ground, and also a new standard is that they can not make that transition between hands above eye level so make sure all that is good. Ok that’s all I got. Good Luck to all! See ya there.