Tuesday, August 4
announcements
Great work in July. We had a record # of folks on Committed Club, and our biggest single day and week of check-ins since we’ve started tracking this. Congrats on hitting the biggest goal: showing up consistently. Let’s break all of these again in August!
Speaking of Committed Club, I’ve added that shirt design to our order. If you want one, sign the sheet on the announcement board. I’ll leave all the shirt order sheets up for one more week and then place our order.
I’ll ask our screenprinter about cat laser tanks. If he says yes, I’ll add that as well!
As of now, we DO NOT have a coach for this coming Thursday’s afternoon classes. Stay tuned, but that may be an open gym night unless I can find coverage.
This week’s Sunday session will be endurance work with Coach Meg.
HERE is a quick video I did about scaling and coming/not coming to class based on what’s written in the programming.
“Muscle-Up Annie”
rx
For time:
50 double-unders
50 AbMat sit-ups
5 strict muscle-ups (or bar or kipping ring m/u)
40 double-unders
40 AbMat sit-ups
4 strict muscle-ups
30 double-unders
30 AbMat sit-ups
3 strict muscle-ups
20 double-unders
20 AbMat sit-ups
2 strict muscle-ups
10 double-unders
10 AbMat sit-ups
1 strict muscle-up
Score: Total time
intermediate
50-40-30-20-10 reps for time:
Double-unders
AbMat sit-ups
– Perform 5 strict pull-ups + 5 strict ring dips after each round.
Score: Total time
beginner
For time:
30 single-unders
30 feet-anchored sit-ups
3 low-ring transitions (or 3 toe-spot pull-ups + 3 toe-spot dips)
20 single-unders
20 feet-anchored
2 low-ring transitions (or 2+2)
10 single-unders
10 feet-anchored
1 low-ring transition (1+1)
Score: Total time
Intended Stimulus
Sub-15:00; advanced athletes in sub-10:00.
Double-unders in 1:00 or less for the first two rounds.
Sit-ups in no more than 2 sets each round.
Muscle-ups in sets or quick singles; no more than :15 rest.
Videos
Skill Work
Pre-workout skill
On a 10:00 clock:
Low-ring and strict muscle-up drills
OR
Pull-Up and Dip/Push-Up work