Repeat
Strength
Hang Squat Clean 3-3-1-1-1-1
WOD
3 rounds
5 Deadlifts (275/185)
10 Hand release pushups
15 Box Jumps (24/20)
Olivia Peters is trying to organize a team to represent CrossFit Somerville at the Climb for Hope! The Climb for Hope is a race up 46 flights of stairs located at 1 International Place and takes place on April 28th. This stairclimb raises money for Wediko Children’s Services, who provide mental health services for children in the Boston area. If you have any questions feel free to email her at olivia.n.peters@gmail.com or refer to the poster next to the white board. Here is the link to register:
Use discount code- Crossfit2013-
http://www.imathlete.com/events/EventOverview.aspx?fEID=14339&z=1357570898734
Sooo…Muscle Ups. It will be a challenge to get through all of the wall balls and double unders in 12 minutes, but for those of you that are able to do so and have some time to attempt muscle ups, here are a handful of guides and progressions to try to get you there.
http://www.mobilitywod.com/2012/03/games-open-wod-12-4-saving-your-shoulders-for-the-muscle-ups-prep.html
https://www.youtube.com/watch?v=KD-jGoqn_Gg
http://www.youtube.com/watch?v=xIX8RIYYiSI
And if all else fails, do as Yosh says and “FUCK THE SPACE BETWEEN THE RINGS!”
GOOD LUCK WITH 13.3!!
In lieu of the strength I did some muscle up work in *hopes* that I get my first one this weekend.
WOD: 3:24 Rx
Heavy. Fast. Short. Great job 5:30am!
We also hang squat cleaned on Monday. I did 10 minutes of ring dip volume training and a couple muscle up progressions.
WOD: 2:44 at 115#. 185# is i think my 5RM…i kept it light for fear of dead lifting like an asshole and interrupting my wall ball fun this weekend.
I tried posting some Muscle Up progressions and tips for 13.3 last night, but got blocked by the site for some reason. Anyway, stay efficient with your wall balls, hopefully you’ve all been practicing your double unders, and if you’re lucky you get through those two movements with enough time to take a shot at a muscle up or two.
San Fran Crossfit breaking down 13.3:
http://www.youtube.com/watch?v=A9nT5nNNshA&feature=youtu.be
Mobility WOD tips and prep from 12.4 last year:
http://www.mobilitywod.com/2012/03/games-open-wod-12-4-saving-your-shoulders-for-the-muscle-ups-prep.html
Muscle Up Drills and Progressions:
https://www.youtube.com/watch?v=KD-jGoqn_Gg
http://www.youtube.com/watch?v=xIX8RIYYiSI
Awesome, looks like both posts went through now!!
One last tip: since the throwdown will be at Fenway on Saturday, be sure to grab a jump rope that you’re familiar and comfortable with from CFSV (let Yosh know if you’re doing this) so that you don’t have to try to scramble to see if something at Fenway works.
there are speed ropes at fenway now too (same was the ones at somerville) so if you do forget, there at least will be good jump ropes and not sucky ones.
Hang Clean: 175# I’m not crazy about working from the hang, but this was fun. Failed a few times at 185#. I need to drop faster to receive the bar when it starts to get heavy.
WOD: 3:29 RX. This one was a lot of fun.
And great job to everyone in the 7:30. You’re all inspirations!
hsc: 205
wod: 4:18rx.
awesome job nick and brian, destroying 13.3.
Hsc: 175
WOD: 3:34 rx. Judging for Brian made me tired.
HSC: 205#
WOD: DNF, shoulder started acting up during the first round and push-ups and didn’t want to stress anything.