Wednesday 29.10.14

A – Nate (RX):

20min AMRAP:

  • 2 x Muscle ups (jump-through MUs are allowed – but only if the rings are higher than your eyebrows)
  • 4 x HSPU
  • 8 x OH kettlebell swings w/ 32/24kg

compare to 20.8.14

A – For Fitness (FF)

16min AMRAP:

  • 2 x Strict pullups
  • 5 x Push ups
  • 10 x Russian (shoulder height) kettlebell swings

FF Coaches notes

  • pull-ups: If you need to use a band -> pick the smallest band possible. The aim of the game is to develop your strict pull-ups in an attempt to move closer to one day being able to perform muscle-ups… semi kipping your pull-ups on super-fat bands does not achieve this.
  • “How heavy should my kettlebell be?”: pick a weight than will allow to to perform all your swings unbroken, with poise.
  • Amount of work required: 10-15 rounds.

Post rounds and reps to comments.

Sharing is Caring ;)
  • Steve-o says:

    Blergh. Feeling a bit beat up with new rips in my fingers and “the day after deadlifts” feeling.

    Went for a modified fitness AMRAP (Muscle-ups and my hands were not friends yesterday):
    8 or 9 Rds in 16 mins of:
    2 C2B pull-ups + 2 ring dips
    4 HSPUs (Also not my friend after 125 Push-Ups on Monday and 50 HSPUs yesterday)
    10 Goblet Squats @ 32kg
    Maintained a cruisy pace just to flush the body out after a rough start of the week! Glad to be back today 🙂

  • Ivan L says:

    Well, I can’t say i’m a fan of 32kg KBs, but leaving that aside:

    I did jump-throughs off a 24 inch box to the rings mounted in the ceiling. A little tentative about trying real muscle-ups for that many reps. Ended up with 12 rounds and 2 jump-throughs.

    I feel particulary good about this for the moment because none of my evil progeny has yet done it to show me up. Glad Ewen has to work this afternoon.

  • Ray Simonsen says:

    Did the fitness route today.
    Finished 8 Rounds on the buzzer of pull ups (Blue Band)
    24kg Kettlebell Swings – (Next time I would like to go overhead with the 24kg)
    Awesome, fun training session.

  • Amanda C says:

    12 rounds for fitness with ring rows. Started doing KB swings at 20 kg then was scaled up to 24 kg. I am really happy with how I am performing in wods like this lately. I have definitely noticed that I have more work capacity and it feels good to keep moving.

  • Elaine says:

    Ended up doing a mix of the two. Did 16 mins, jump-throughs and 22kg Russian swings.
    7 rounds and 2 jump throughs.

  • Brendo says:

    Played with the big boys today and did the Rx workout (with jumping muscle-ups). I was pretty much at full stretch with a 16″ box for the muscle-ups, so they were *almost* full muscle-ups, but not quite enough for me to claim it outright. Completed 7 rounds.

    Hardest thing from this morning? I thought the hardest thing would be the OH KB swings with 32kg, but it was actually the HSPUs that I slowed down on this morning. Did all the swings UB (that’s what the cool kids say for “unbroken” – I’m 40, but I still got it! Haven’t I?)

    Highlight of this morning? Ben’s visual description of the consequences of setting your MTB seat too high when riding the trails. Gold!

  • Jason says:

    Cruisy technique and mobility day for me.

    Worked on jump-throughs at eye level – I think I’ve made definite improvement here. Getting more stable and my kipping ring dip timing is better.

    Between the jump-throughs I just did some filler HSPU work and the OH KB’s @ 24kg but didn’t really keep track of numbers/rounds/times

  • Kathleen says:

    Thanks to Becca and the 10am crew for letting me do my open gym programming with them instead of Nate 🙂
    Today involved the dreaded Fran! Surprised myself and finished in 4:34 rx, a 1min + improvement on my last attempt and my first go at Fran with butterflies. After the feeling of lactic and spew passed I was stoked!
    Great morning 🙂

  • Bec B says:

    Did the AMRAP, got strict pullups for the first two rounds then one without and one with a yellow band for the next three rounds then all yellow bands (don’t know how to say that with less words!) Russian swings at 24kg got 5 pushups done in the 10th round

  • Will_C says:

    First time attempting Nate RX after finally getting HSPU’s and it was a battle but a great challenge.
    Completed 5 rounds with jump throughs with some great help and hints from Benny M.
    Will be interested in retesting this in a few months time for sure!

  • Liv says:

    Was happy to keep moving with the FF option.
    Push ups were unbroken and I used a 24kg KB for the swings – all unbroken too.
    Managed 14 rounds & 1 pullup

  • 8 + 1 MU Rxd. Arms blew out quickly, which slowed me down on the MU and HSPU.

  • TarrynC says:

    Pull ups on red plus yellow band, 24kg kettlebell swings. Finished 10 rounds!

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