1 day left to order apparel! W.O.D. Monday 5/18/20


1 day left to order apparel! W.O.D. Monday 5/18/20

Remember if you want to order a 7 year anniversary “Stronger Together” shirt either use this link or order in the binder at the front desk!

Also remember to register on MindBody App if you could to claim your spot! If you have questions just shoot Marie Burks a message or call the gym at 732-5433 for help with your profile!

“I guess it comes down to a simple choice, really. Get busy living, or get busy dying”. – Andy Dufrense, The Shawshank Redemption

Last week, we thought through the meaning of how “Crisis” is written in Chinese. Two symbols, translating to “danger”, and “opportunity”.

A third word to add comes from the Greek “krisis”, where the English word originated from. In Greek, “krisis” translates to “choice”.

Adversity will change us, but how it changes us is the “krisis” – the choice. Are we choosing to learn from our challenges, leading to wisdom, growth, and depth? Or do we choose to become hardened and bitter?

Danger, Opportunity, Choice.

Conditioning WOD – 20 min cap

3 Rounds for time of…
30 Front Rack Lunges R/L=2 (135/95)
7 Ring Muscle-Ups
10 Hang Power Cleans (135/95)

Times for this workout range from about 8-15 minutes (3-5 minute rounds)
Choose weights and variations that allow you to complete the work within that time frame

Within the workout, this should be a station you can clear in 1:30 or less
Adjust reps or choose from a variation listed in “subs” to match that recommendation

Looking to move a barbell that is on the lighter side of moderate
When you’re fresh, this is a weight you could complete for 21+ reps unbroken
Within the workout, the 10 reps are ideally completed within 1-2 sets


Determine your speed on the lunges based on how comfortable you are with the ring muscle-ups
The more confident you are on the rings, the faster you can cycle these lunges
If you know you’re going to take a few breaks on the rings, slow down your cycle time to make sure your breathing is under control for the more challenging movements

Having good self awareness of your abilities on each of these movements will help you determine the best strategy
Envision what you can realistically hold for sets in round 3 of the workout and do that from the beginning
Especially on the muscle-ups, it’s better to be conservative early and speed up later than it is to start hot and gradually slow down
Breaks tend to be a lot shorter when they are pre-determined as opposed to unplanned
Keep in mind there will be some interference between the two movements – as both involve an upper body pull

Consider the following sets for ring muscle-ups:
1 Set: 7
2 Sets: 4-3
3 Sets: 3-2-2
4 Sets: 2-2-2-1
Consider the following sets for hang power cleans:
1 Set: 10
2 Sets: 5-5
3 Sets: 4-3-3

Reduce Reps
1:30 of Attempts
Jumping Ring Muscle-ups
Banded Strict Ring Muscle-up
15 Chest to Bar Pull-ups