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Wednesday, 5-7-2014

6
May

Wednesday, 5-7-2014

HAPPY BIRTHDAY BRANDON!!! 
 
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Workout of the Day
15min AMRAP
12 Lateral Bar Burpees
10  Toes To Bar
8  Thrusters 95/65
 
Post your scores to the Whiteboard.
 
COACHING NOTE (only read if you want to get BETTER!)
A date with “Elizabeth” continued to expose some Ring Dip weaknesses with many of you.  Not a big surprise as these are a difficult movement.  However, I will bet that if your Ring Dips are weak, then you will also struggle with your push-ups or strict pull-ups, handstand push-ups, muscle-ups, etc etc yeah yeah you get the point….
Below is an article from CrossFit Invictus I read over the weekend.   It is titled “How to Get Your First Muscle-up”  but I think it offers a lot more to just developing two necessary movements: the pull-up and the dip.  At the end it suggest a 10min EMOM for developing these crucial movements that 1) won’t take much time and 2) won’t over-train you or fatigue you too much for your next day of training.  I would mix in these EMOM’s after your training 1-3 times per week if you would like to improve these movements (and many other movements…SEE ABOVE).  Just do your best to keep these EMOM efforts 24-48 hours from your previous pull-up or ring dip effort (ie don’t be a fool and do them after “Murph”)
 
http://www.crossfitinvictus.com/blog/how-to-get-your-first-muscle-up/
 
 Thank you Invictus for the great read!

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