What a way to start November

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Monday 101101
Five rounds for time of:
3 Muscle-up Handstand push-ups
10 Burpee pull-ups
Ideally, the pull-up bar is one foot above your reach. If you cannot do the muscle-up handstand push-ups, do 7 muscle-ups and 12 handstand push-ups each round.
Post time to comments.

Hari’s commentary for today’s workout:
For the 248 of our 250 members who don’t have ring handstand pushups, it is unlikely you will spontaneously develop one as you roll out from a muscle-up. This is particularly true if you don’t already have a muscle-up. In theory, it could happen, but probably not within the confines of the earth’s gravitational field. (Commentary continues in first comment, below.)
The centrality of breath, part 2
“To put it bluntly, the modern world is a seduction machine, a porno gallery cleverly designed to appeal to our every desire.”
Don’t fear strong
The brain in your gut
This is a damn disgrace: Illegal bacon
Recent blogs of note: OlyAthlete.com / Amano artisanal chocolate
BLACK BOX EVENTS:
Visiting Coach C.J. Martin, Sat, Dec 11, 9-11am (14 slots left)
Kate J as Meg from “Family Guy” & Matt D. as Ron Burgundy. Want to see more pics? Like us on Facebook and you can see the whole album.
katejmattdhalloween10.JPG

  • Hari

    For the 248 of our 250 members who don’t have ring handstand pushups, it is unlikely you will spontaneously develop one as you roll out from a muscle-up. This is particularly true if you don’t already have a muscle-up. In theory, it could happen, but probably not within the confines of the earth’s gravitational field.
    So, for everyone other than Jeff Yan, consider the WOD to be:
    Five Rounds for time of
    • 3 muscle-ups (or muscle-up substitutions)
    • 3 “difficult” handstand push-ups (or HSPU substitutions)
    • 10 Burpee pull-ups (with boxes or bands, as needed)
    If you don’t have muscle-ups, then do one of the muscle-up substitutions.
    For a “difficult” handstand pushup, use the greatest range of motion you can handle. If you have full head-to-ground HSPU’s, then try using the parallettes . If you don’t have a full ROM HSPU then use the greatest ROM you can handle.
    For the burpee pull-ups, go under the pull-up bar, do a burpee, jump up and grab onto the bar and do a pull-up. If you can’t reach the bar, then do a burpee, step onto a box and then do a pull-up.
    The biggest problem with this WOD will not be strength or endurance. The biggest problem will be the emotional impact of realizing you suck at these movements. If that really bothers you, you have two choices: Give up CrossFit (cause you are always going to suck at something), or work at sucking less. If you’re interested in the latter, show up, work hard, get better.

  • http://allisonbojarski.tumblr.com Allison Bojarski

    Scaling options from Brand X:
    Big Dawgs:
    as rx’d
    The Porch
    Five rounds for time of:
    7 Muscle-up
    12 Handstand push-ups
    10 Burpee pull-ups
    Ideally, the pull-up bar is one foot above your reach.
    Pack:
    Five rounds for time of:
    3 Muscle-up or 6 muscle up progressions
    5 Handstand push-ups
    10 Burpee pull-ups
    Puppies:
    Four rounds for time of:
    3 Muscle-up progressions
    5 Handstand push-up progressions
    10 Burpee
    10 Pull-ups (beginner or assisted okay)

  • Hari

    I missed that HQ defines the sub for 3 Muscle-Up HSPU’s per round as 7 Muscle-ups plus 12 HSPU’s.

  • Mike Mishik

    WHY

  • Jeff

    I haven’t watched the main site demo videos yet, so I don’t exactly know how the MUHSPU movement was actually done for this WOD, but outside of an actual gymnastics facility, I have not seen a rings setup at any CF affiliate with enough height to actually accommodate my fully extended hang as well as my fully extended lockout, and I’m only 5’6″. That means that most people attempting this will probably have to do bent-knee MUs and modify their kipping or simply take it out altogether. :)

  • Steve S.

    Back Squat (high bar) – 230#x3x10
    Snatch Pull – 155#x3x2
    Snatch Deadlift – 185#x3

  • Hari

    Perhaps to give fair warning that the muscle-up HSPU is now eligible for inclusion at the 2011 CF Games.
    All the cool kids hoping to be on the Black Box Affiliate Team have now been put on notice.
    (Will you be retiring or upping your game, Mike?)

  • Mike K

    To anyone who is less than thrilled with their ability to kip and/or do muscle-ups, watch the 2 distinctly different kips on the video of the WOD demo and then compare them to how you are doing them… and it is likely yours may not look like either.
    Kipping a MU is different than kipping a pullup, and is more like swinging your legs up into an L-pullup (like Dave in the video). This keeps your upper body behind the rings and makes it easier to get through the transition.
    When you kip like a pullup, it makes the transition much harder as it pulls more of your body in front of the rings and you then have to pull from directly under the rings to over them, rather than roll through the transition with most of your body going from behind the rings to over them.
    Laurie’s kip in the video looks sort of like a pullup kip, but is more of a kip up on the rings (like this http://www.youtube.com/watch?v=k0RaWELmU98&NR=1) done from a big swing than a pullup kip. Note how the hip extension happens on a diagnal upwards and forwards, and that momentum rolls her over the rings.
    Differentiating between the different styles of kipping for pullups on the bar and muscle ups on the rings will make muscle ups a lot easier… as will getting strong enough to get a few of them strict.

  • Emily

    skill work today. definitely not going to even attempt this WOD…
    jerks. stayed light, really worked on form.
    Thanks to Cain and Avery for some really great pointers. Always good to have friends in the right places (and with similar problems…). :)

  • Jay

    21:09. assisted MU’s, knees on box HSPU’s and scaled to 4 rounds

  • Mike Mishik

    5 rounds:
    4 mu
    7 hspu
    10 burpee pull ups
    18:06

  • mike n.

    2 abmats – 25 min
    lots of MU failures