Friday Open 20.5 11/8/19

7
Nov

Friday Open 20.5 11/8/19

Harvest Party specifics for this Saturday at our house (Owners-Macy and Jen Mitchell)!

💥Its supposed to be beautiful weather! 62 high and 45 low!
💥We’ve decided to start at 4 PM this Saturday night the 9th…thanks to daylight savings time, so the kids can paint pumpkins, take a hayride, and anyone that wants to play games like bean bag toss, or spike ball or just throw the football around can do it without being hit in the face🥴
💥 Pulled pork and smoked chicken will be provided from Headys BBQ in Republic. Feel free to bring some hotdogs for you or the kids if you want in case we run out of meat but hopefully there is enough! I’ve got enough for 100 peeps or more. We have skewers to put over the fire if needed. Bring your own drink also! I’ll grab some water bottles in case you forget 😉
💥 Please bring a side dish of some kind to share! If you like, comment on the family page post what you could bring so we don’t have too much of one thing.
💥 We will plan on eating about 5pm and on. Meat gets there at 430. This will be completely informal and just a fun time. More about just hanging out with friends.
💥 April Wilkie‘s daughter, Parker, as well as my younger brother will be playing some guitar and singing some giving us a little live music 🙂
💥 We will have a hot chocolate stand and also Smore table that we will take care of.
💥Parking will start closer to the road and then eventually near the house.
💥There will be Porta potties if needed but of course our house is open if needed.
💥Bring blankets and even a lawn chair if you want. We will have hay bales to sit on as well.
💥If anyone has any extra wood laying around, bring some. We should have enough but 3 fires might burn up a few logs.
💥Address is 275 E Miller Rd in Republic. Long driveway and house off the road. Message on facebook or call me 417818948 if any issues.

Ask questions below if you need to! Looking forward to seeing everyone!


DAILY MINDSET

“An object at rest tends to stay at rest. An object in motion tends to stay in motion.” – Newton

There is a difference between understanding what we need to do, and actually doing it.

Most people don’t have an issue knowing what they need to do. They make goals, lists, priorities, to-do’s. But despite it being buttoned up on paper – the separation lies in execution.

Far too often, it’s the start that we fail at. Taking the first step. The challenge is hardly ever to align the ideas and goals… it’s to gather the energy to actually go.

We anticipate the work of the entire project, and it becomes paralyzing. In those moments, we need to remind ourselves that we aren’t looking to gather the energy to finish… we are looking to gather the energy to just start. Whether it’s the search of a new job, a new PR, a significant other… we just need to take that first step. For “an object in motion, tends to stay in motion”.

For Time (Partitioned Any Way):
40 Ring Muscle-ups
80 Calorie Row
120 Wallballs (20/14)

♀ 14-lb. Ball to 9 ft.
♂ 20-lb. Ball to 10 ft.

Time Cap: 20 Minutes

WORKOUT INFO

LOGISTICS

  • We’ll run 2 heats today to accommodate those athletes who need judges
  • With two 40-minute heats, there is a high urgency on time
  • We’ll quickly brief the group, warm them up, and then have them start preparing for their heat
  • Between each heat will be a transition and practice round to warm heat 2 athletes back up
  • It may also be best for scaled athletes (or those who don’t need a judge) to go in heat 1, and RX athletes (or those who need a judge) to go in heat 2

SCALED WORKOUT
For Time (Partitioned Any Way):
40 Chin Over Bar Pull-ups
80 Calorie Row
120 Wallballs (20/14)

♀ 10-lb. Ball to 9 ft.
♂ 14-lb. Ball to 10 ft.

Time Cap: 20 Minutes

ROW
Straps & Arms
The row will likely be the longest transition today. Setting the straps in a position that you don’t have to adjust at all can help minimize getting in and out. Not too tight where you can’t get in, but not so loose that you’re flying out. Along with this, really using the legs instead of the arms can allow for better ring muscle-ups to come.

WALLBALLS
Starting Spot
With a lot of transitions today, finding a consistent starting spot for the ball can be helpful in no wasted effort. If we start to close or too far away, we’ll likely be off balance. Start about an arms distance away and make small adjustments as needed. You can even mark with tape on the ground where you want your feet to be to take the guess work out during the workout. Also, control the ball back down to the ground on your final rep so it’s exactly where you want it for the next set. This will help you start quicker when making your way back to the ball.

RING MUSCLE-UPS
Hips Before Arms
Just like in all the movements we do, we want to make sure that the bigger muscles pass off to the smaller muscles. No matter what level athletes are at on their ring muscle-ups, opening the hips before pulling with the arms will help them be more efficient. Being patient and getting the power from the hips first will help them find the weightless moment to then pull from.

No Ring Muscle-ups

  • For athletes with no ring muscle-ups who are looking to maybe get their first, there are a few options
  • The first option is to do the workout scaled and complete chin over bar pull-ups instead
  • The second option is to complete all the row and wallballs before going for muscle-ups, as this is the way to get the most reps done and get the best tiebreaker time
  • The third option is to attempt some ring muscle-ups when fresh, then complete the row and wallballs, and attempt some muscle-ups after the 200 reps of row and wallballs are completed

Some Ring Muscle-ups

  • Athletes with some ring muscle-ups want to get the 200 reps of wallballs and rowing done, with every rep on top of that being icing on the cake
  • Working through rounds of all 3 movements is one way to work through manageable sets
  • One way to get this done is to work through the following rounds:
    1-3 Ring Muscle-ups
    8 Calorie Row
    12 Ring Muscle-up

Many Ring Muscle-ups

  • For athletes with 10-15+ ring muscle-ups it may be helpful to work through the muscle-ups and wallballs first to avoid the excessive pulling of the rower
  • Once the 40 and 120 reps are finished, athletes can look to hammer through the 80 calories to finish
  • Here is a potential way for these athletes to approach the workout:
    10 Rounds:
    4 Ring Muscle-ups
    12 Wallballs Then.. 80 Calorie Row

HEAT 2 STRATEGY

  • For athletes with no ring muscle-ups who are looking to maybe get their first, there are a few options
  • The first option is to do the workout scaled and complete chin over bar pull-ups instead
  • The second option is to complete all the row and wallballs before going for muscle-ups, as this is the way to get the most reps done and get the best tiebreaker time
  • The third option is to attempt some ring muscle-ups when fresh, then complete the row and wallballs, and attempt some muscle-ups after the 200 reps of row and wallballs are completed

Some Ring Muscle-ups

  • Athletes with some ring muscle-ups want to get the 200 reps of wallballs and rowing done, with every rep on top of that being icing on the cake
  • Working through rounds of all 3 movements is one way to work through manageable sets
  • One way to get this done is to work through the following rounds:
    1-3 Ring Muscle-ups
    8 Calorie Row
    12 Ring Muscle-up

Many Ring Muscle-ups

  • For athletes with 10-15+ ring muscle-ups it may be helpful to work through the muscle-ups and wallballs first to avoid the excessive pulling of the rower
  • Once the 40 and 120 reps are finished, athletes can look to hammer through the 80 calories to finish
  • Here is a potential way for these athletes to approach the workout:
    10 Rounds:
    4 Ring Muscle-ups
    12 Wallballs Then.. 80 Calorie Row