Small Muscles, Big Gains
This month we’ve been throwing in some work during the strength-building portion that focused on your static strength and stability. The goal of all this ring-based work (and handstand hold work) is to increase your shoulder stabilization capability – which ultimately makes it possible to translate force through your shoulder girdle.
What’s that mean? In simpler language it means that by working all those little muscles that stabilize the joint, you make a better transmission for your car – so all the horsepower your big muscles make can get transferred efficiently to the “wheels” (in this case: your hands).
Today we’re going to spend a bit of time getting some more volume in on your shoulders, and then it’s time to test how well we can apply force through our shoulders now.
Strength:
Press 5-5-5
WOD:
AMRAP 16
8 Pull-ups
4 HSPU
200m Run
(Scaling for HSPUs may include kickup-handstand-kickdown-pushup, strict DB presses, feet-on-box pushups, or even “the contraption”. Talk with your coach to find the right path for you.)
Who uses that much chalk for strict pull ups?
Press: 80# PR. Went for 85# but KP called shenanigans because press #3 looked terrible and spine-curvy. This is why I don’t get hurt at CFSV.. <3 you mama.
WOD: 7 rounds and 6 pull ups – (HSPU scale: 2 ab mats)
You are adorable with your gray and pink matching shorts and shoes, Ms. Coordinated.
In real life they are blinding neon yellow with pink waist band and the shoes were yellow with pink laces. The pink bra was in the wash but the white matched white trim on the New Balances… Evan performed some photoshop wizardry. I did a double take – “that looks exactly like me but I don’t even own workout gear that is rainy-day gray”
Evan is really great with photoshop. That was actually a photo of Fuzzy Mike before he ‘shooped it.
I do have that same outfit.
Who else blows kisses while doing pullups?
Press: 115#, I got 4 at 135# but couldn’t get the 5th one up, next time.
WOD: 8 rounds + 12 – HSPU with my toes on a box. I need to practice handstands, but I hate being upside down.
Press: 55#
WOD: 8+9 (Ring row, Feet to box PU)
Press aggravated the left elbow, so not gonna push getting Press PR for awhile. Nice long WOD, needed it and the cool weather. Always working hard 6:30.
Press: 155#
WOD: More than zero, but less than infinity w/ HSPU contraption
Press:125# progress!
WOD: 8+12 w/ 2 abmats
115#, 6+8 Rx with rowing 250m and kind of on one leg.
Press: 75# – 5 lbs less than my 5rep max from a couple of weeks ago. Not as strong today I guess!
WOD: 7 (stepped on the threshold as Nick called 1 second!), blue & red band, wall kickup & push-up