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“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
HANG POWER CLEANS
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
FRONT RACK LUNGES
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
RING MUSCLE-UPS & HANG POWER CLEANS
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
1:30 of Attempts
Jumping Ring Muscle-ups
Banded Strict Ring Muscle-up
15 Chest to Bar Pull-ups