Day 126: EMOM x 10 Minutes CINDY WOD; MUSCLE UP Transitiions

Monday; February 17th, 2014 - the Wall - @ ROCK JUNGLE

Warm-Up:

MOBILITY for 2 Minutes.

Take a PVC pipe and kneel down next to a Box.  Place both elbows next to the edge of the box, but touching each other (think chin-up stance with the arms).  The bar should be horizontal. Pivot the bar to the right and then slide the right arm/fist to the end of the pvp pipe while maintaining contact with the elbows on the box.  Now do the same thing on the left side.  Once you have found that; hold the PVP pipe and then lower your chest to the ground as much as possible.  Hold that for 2 minutes.  You will feel a good stretch and some pulling/pain in different muscles (Shoulder, forearms, and a few other muscle as it's different for everyone).

THEN

2 Rounds of:

-  10 RING ROWS
-  10 STRICT PUSHUPS
-  12 meter SAMSON stretch
-  12 meter CRAB walk


SKILL:

A)  MUSCLE UP  or MU Transitions
      EMOM x 5 Minutes
      - 2 Reps

B)  EMOM x 8 Minute
       EVEN    -   3 CHIN UP
       ODD      -   30  second HIGH PLANK


WOD:

EMOM x 10 Minutes

CINDY

-  5 PULL UP
-  10 PUSH UP
-  15 SQUAT


Today Coach:  Edward

My Thoughts:
Warm-Up; today's mobility was different.  Felt stretch in muscles that I  never felt before.   It was definitely felt not only in the forearms, but the shoulders.  The ring rows was preparing us for Muscle Ups. Samson stretch always feels so good, however; I can't say the same for the Crab Walk.  I give Chelsey credit for suggesting doing the crab walk backwards than going forward.

SKILL; Muscle Up for those who can (Mike B) and Muscle Up Transition for the rest of the class.   Been looking forward to trying this for a while and it was great to have Edward show us in the beginning and later coming around to give pointers.  Started on the floor with the rings, and then position yourself with your knees up  (think Bridge pose, but your hands/arms are hanging from the rings) and then giving yourself a swing upwards (swinging hip upwards).  Keep the the rings close to you as you pull down, while you flip the rips forward.  Make sure you lean forward at the up-most position, before pushing yourself upwards.     You probably can view the internet for a better explanation and or a video demonstrations.  I took the liberty of finding an article in PDF from Crossfit about doing Muscle Up.

Our skill was to do this EMOM x 5 minutes and do 2 reps.   It seems to get easier as we did more.  So I'll chalk this down as another SKILL I need to work on.  It'll be a while before a MU can be done.   I need to conquer so many other SKILLS and all of those require Upper body strength.  

Second SKILL was a combination of CHIN UP and 30 seconds of HIGH PLANKS.   Done in the tune of EMOM x 8 Minutes.  The Even minute would be the CHIN UP and the ODD would be the 30 seconds of HIGH PLANKS.   We could use the Pull/Chin-Up assisted machine to do this or use a BAND.  I opted for the machine, and used 100 lb assist.    High Planks seems easier now; it could be that in our Yoga classes; we do a lot of these poses.   Emma agreed with that observation.

WOD; Now CINDY by itself is a BENCHMARK WOD; usually done in 20 minutes for AMRAP.  However, today's WOD was  EMOM (Every Minute On the Minute) we are to do 1 round of CINDY.   As questioned by Chelsey; what happens if we cannot complete the ONE round of CINDY before the minute is up?  Edward said, it then becomes an AMRAP.
So, as the first minute ticked by and the beep went off; I knew I was doing an AMRAP.  I only got to 10 squats.    Cindy is always taxing, the transition from PULL-UP to PUSH-UPs, gets me every time.
Here's the time for some of us who jotted down our times.  We were the first class of the day.  Two more classes were scheduled for Holiday Monday.

WOD Results @ 11 AM;  Name, AMRAP or EMOM, Rounds + Reps

Misc: tried to do a Strict PULL-UP after the WOD and found I'm still stuck at not able to bring my chin above the bar.  I'm still 2 inches below.   Also I had tried to do a strict CHIN-UP and I'm hitting the same barrier (chin being 2 inches below the bar).  I guess I'll work on these, using the method that Dan (owner /coach) of the ROCK JUNGLE suggested a few weeks ago.  Other than that, no other activities.  Will focus a bit more on everything after class on Wednesday.

That's it for today, and remember to tackle one WOD at at time!!!!