A fantastic turnout today at Crossfit London. After warming up we skilled and drilled the rings. We looked at Muscle Up progressions and Mark did amazingly well with a fantastic only slightly assisted Muscle Up. Well on the way to a true version. We looked at assisted and scaled front support and ring dips. After all that we quickly ran through levers and then finished with some Iron Cross work again looking how we can scale these movements. You will never see this in a Crossfit WOD. But mastering the rings and all they can offer you will just help to make you a more complete athlete. It was a packed session this Saturday so we moved swiftly on to the WOD. The simplicity of a triplet tasked as an AMRAP quickly became a slog. 25 minutes of 21 SDLHP 15 Burpees and 9 Thrusters. The required weight was 40kg but it could be scaled as all ways. The catch today was a two lap block run buy in. So you could not start your AMRAP until this was completed. Most people ended up with a 20 minute grind. Brutal but beautiful, well in my eyes anyway.
So during this workout it soon became apparent that a full on blast was not possible and after we debriefed the WOD. We discussed strategies and “gaming”. In my experience after some time Crossfitting you will become very proficient at judging a WOD on paper and you will learn to formulate strategies on how to best achieve a good Metcon without blowing up half way through. You have to balance this need to create a load on your system and achieving a good score. With time this will become second nature.
A big hello and goodbye to Rita who made a flying visit today, your muscle up will come soon,I know it.
Related posts:
{ 1 trackback }