Josh's CrossFit Training2012-01-16 >>
Warm up: 10 minutes of
Skill Prep (light kettlebell swings, handstands, double unders)
(1) 5 Rounds for time:
5x Muscle Ups
10x Handstand Push ups
15x Kettlebell Swings @ 32kg
20x Double Unders
(2) 4 Rounds
60 sec Farmer's Carry
10x Russian Twists
25x GHD Sit ups
15/15/15 Low Back Complex
(3) Mobility Drills + Foam Rolling
Josh has only had a few attempts at muscle ups, and this was his first WOD that included them so it wasn't a suprise to see him fail quickly. He made it through the first 2 rounds as presribed, but then had to switch to Butterfly pull ups instead of Muscle ups. I tried to teach him the false grip, which makes the transition to the top of the rings easier, but he wasn't able to get it to work. He started breaking the handstand push ups at about round 4, which tells us his shoulders need some work (strength endurance). I also saw his double unders turn to crap at round 4.
It seems that Josh can perform these skills until he gets towards the end of the workout, and he's not quite efficient enough at them yet to finish strong. Once he starts missing or getting out of rhythm it he starts "flailing" and loses tons of time. In a competitive CrossFit environment, every little second will count, and you have to maximize efficiency in order to maintain a good pace.
Josh needs lots more work on Muscle Ups - something we are likely to see in the CrossFit Open events.