CrossFit South Rockland

Friday, September 30, 2016

Friday Week#8 Volume

Dynamic Warm up
1 mile run

Lunge complex
Inch worm
Dynamic walk

Movement standards

Partner WOD
Complete the following ping pong for time:
-10 calorie row
-10 burpees over the monorail
-30 double unders
-Stair well

Thursday, September 29, 2016

Thursday Week#8 Volume

Snatch Warm up
Bar on back press force the extension
OHS with a 3 second pause
Drop snatch

Snatch technique

Muscle ups

15  minute AMRAP
Muscle ups 2-4-6-8-10-12-14-16-18-20…
(3x of complex after each set of muscle ups)
Power snatch + full snatch w/95 m/135

Wednesday, September 28, 2016

How To Scale A Muscle Up: 6 Videos From Gymnastics Experts

How To Scale A Muscle Up: 6 Videos From Gymnastics Experts

The Ring Muscle up is an advanced exercise that everyone wants to master, although it seems difficult at first, these videos will help you break it down into smaller manageable movements that you can master.
It`s also a gymnastic skill, which consists of a pull up, the transition and a dip, all combined into one movement. And one exercise we all want to master one day. But keep in mind that basic strength foundation and stability should be built first: especially with strict movements (not just kipping).
You might not be able to the muscle ups just yet, but you also don’t have to completely say “good bye” to them as there are also ways to scale them.
We searched for videos from famous coaches and athletes showing different ways to scale or improve a muscle up.

1. Sean Lind: use a box 

What Sam Briggs and Camille LeBlanc-Bazinet have in common beside The CrossFit Games crowns? Sean Lind. Sean is a gymnastics coach, former circus acrobat and a Crossfit athlete. In the following video he presents a way to scale a muscle up using a box.
You can follow Sean on Instagram @seancarllind.

 2. Carl Paoli: use a band

Carl Paoli is a movement expert specializing in strength and conditioning for Crossfit, gymnastics and action sports. In the video below he shows another way to scale a muscle up using an elastic band. Put it over the rings, holding it with your hands, place it behind you and sit back on it. See the whole how-to below:
Follow Carl on Instagram: @carlpaoli

3. NorCal CrossFit Team: feet on floor or jumping MUs

Jason Khalipa, Miranda Oldroyd and Rusty Bruner from NorCal CrossFit show two possible options to scale a muscle up. First one, setting the ring height lower and using the floor as an assistance (would be best as a warm up and/or appropriate for beginners still working on building the basic stability and strength). Second one is a progression into a jumping muscle up, but make sure your dips are strong enough to safely help you through those MUs.

4. David Durante and Power Monkey Team: use The Ring Thing

Former elite gymnast David Durante and his team developed a gymnastic tool, called The Ring Thing, to help athletes with training for skills like muscle ups, planches, handstand push-ups, etc. Of course for this you’ll have ask your coach to do some shopping.
Follow David on Instagram: @davedurante

5. Christy Adkins and Jerry Haran: hip power drills

Christy Adkins is a Reebok CrossFit Games athlete, placing 21st in 2014. In her recent post she`s sharing the swing practice: learning how to use the hips as a force generator for the swing. With a help of a gymnastic coach Jerry Haran.
Follow Christy on Instagram: @christycrossfit

6. Austin Malleolo: ring rows (and two other drills)

The CrossFit Games athlete, HQ Seminar staff and head coach at Reebok CrossFit One Austin Malleolo shares three muscle-up drills that could help you strengthen the movements later required for a muscle-up. Ring rows, chest-to-bar ring pull ups and more in the video.

Wednesday Week#8 Volume

Partner Warm up #3
Ping pong
3x FAST!
Double unders 15 reps
Jump lunges 5 reps
TTR 5 reps
GHD back ext 7 reps
Horizontal ring rows 7 reps
Ring dips to true support 7 reps


3 rounds for time:
20 ring dips
15 OHS w/65 m/95
1 suicide sprint

Tuesday, September 27, 2016

Performance Care Series: Your Shoulders Aren’t Tight, They’re Weak

Your shoulder has been bothering you forever. It’s a nagging pain. Sometimes you feel it on overhead lifts, or high-volume pull-ups. So, you mobilize and mobilize and maybe you feel a little better that day —or worse, you don’t—  but the vicious cycle continues.
You think, ‘Something in there is tight. It has to be, right?’ Wrong
There’s a good chance that your shoulder just isn’t strong enough or balanced enough, a common trend when looking at shoulder disfunction among CrossFit athletes.
“People spend so much time mobilizing their shoulders because they think mobility is the answer. It’s very often not,” said Dr. Sean Pastuch who, along with partner Dr. Jeremy Todd, specializes in the diagnosis and treatment of any kind of dysfunction that limits athletic performance.
“Because of the trickle-down from The CrossFit Games the most heavily programmed movement, based on a Beyond the White Board study, is pull-ups. And things like burpees, muscle-ups are a close second and third.
Those are all shoulders moving downward. There are very few exercises that including pulling the shoulder in an upward rotation. We are spending all this time pulling and pushing down and very little time pulling and pushing up, except when we use our hips to do it.”
Those movements —push presses or push jerks— aren’t requiring just your shoulder to move the weight. So, Pastuch —who has worked with numerous CrossFit Games athletes— says it can’t be counted as a true shoulder upward rotation.
What can? Things like the shoulder press, Cuban press, strict handstand push-ups, high pulls and behind-the-neck presses. Pastuch and Todd, who own Active Life Rx, have simple guidelines to create balanced, injury-free athletes.
For example, you should be able to take 33 percent of your bodyweight in one arm and do a high pull (without hips or legs) for just as many reps as you can strict pull-up. If you think that sounds easy, try it.
And if you think that this kind of stuff — which promotes joint health and strength in end range of motion— is just for the elite athletes, think again.

“It’s actually more important for an every day CrossFitter,” Pastuch said. “People will survive without it, but we just want people to go in with the mindset that, ‘I’m going to do what I do today for 20 years’. And if you can’t, you need to change it. Our careers are ongoing.”
Assess. Before you pick up a barbell, before you hang from a pull-up bar, make sure your shoulder can actually move through the full range of motion.
Here’s a quick test:

If you aren’t passing, you need to understand: high volume pull-ups aren’t the best thing to be doing right now. You actually need to be doing BOTH mobilizing and working strength in that end range of motion.
“Does that mean you can’t ever do pull-ups again? No,” Pastuch said. “But think of it like a bank: doing pull-ups is a large withdrawl. You have to make a lot of deposits before you make a big withdrawal so it doesn’t hurt you. It means if you want to do pull-ups, you are doing high pulls or behind the neck presses at least the same amount, if not more, during your training.”
If you did pass without any problems, there’s nothing range with you shoulder’s range of motion. Time to get stronger and more balanced.
This is by no means an exhaustive list, but it is some of the most effective, and commonly, programmed stuff on the Bulletproof Shoulders program. Nothing fancy, but you’d be surprised how much better you feel spending 20 minutes a few times a week of adding this stuff in before you train.
1. Whether you failed the assessment or not, the behind the neck press should be part of your training program.
“It starts you in external rotation which is a dis-advantageous position to press,” Pastuch said. “But you should be able to press [behind the neck] as much as you do forward because of how much higher the bar starts.”

2. High pulls. These are highly under-utilized in CrossFit, but it’s one of several drills that USAW senior international coach Danny Camargo uses frequently. (We previously spotlighted these with a barbell.)
The stipulations for this are the same as we mentioned earlier. If you can’t get anywhere near 33 percent of your bodyweight, especially at first, find a weight you can do 8-12 reps of (as heavy as possible.) You also may feel some irritation on these, which is totally normal. (If you are feeling actual PAIN, stop. Everything. Always.)
Pastuch looks on during farmers carries.
Pastuch looks on during farmers carries.
3. Farmers carries. These are all over Performance Care programming and it’s not the first time –or first person– who has mentioned to us the importance of carrying.
If there’s one thing to take out of this article, it’s that you should carry more. Single arm carries, overhead carries, yoke carries. Any and all variances are great.
As part of your strength training, the Active Life guys recommend you work up to holding 50 percent of your max deadlift in one hand. The max distance also depends on the reps you can deadlift, though think of 100 meters as the gold standard here.

Tuesday Week#8 Volume

Warm up
KB around the world
Russian swing
Double tap
H2H swings
Wall ball substitute

Power swing

3 rounds for time:
30 KBS w/35 m/53
60 double unders
*7 minute time cap

Monday, September 26, 2016

Monday Week#8 Volume

Gymnastics #8 Warm up
400m run
-3x L or tuck site 20 second holds
-Peg board complex (Pull, reach for #1, climb down/ Pull, reach for #1 then #2, climb down/ Pull, reach for #1 then #2, then #3, climb down)
-Handwalk to wall or 10m handwalk
-3x pull over to support to bar muscle up
-Bucket work
-Wall squats

Movement standards

20 minute AMRAP
10 pistols
15 pull ups


Easy Mary
20 minute AMRAP
10 Pull-ups
25 Squats

Saturday, September 24, 2016

Hero Saturday

We mourn the loss of our friend, Joe Lengel, December 22, 1954 - November 19th, 2012, affiliate owner and two-time CrossFit Games Masters competitor from CrossFit Toledo.

Partner Pacing Warm up #1
Single unders

25m shuttles

Movement standards

10 Rounds for time of:
10 Thrusters w/65 m/95
10 Bar Facing Burpees
10 Pull-Ups
57 Double-Unders

Friday, September 23, 2016

Friday Week#7 Loading

Clean Warm up
Band rack stretch
Bar behind neck force extension both directions
(Add overhead if necessary)
Front squats

Clean technique (add jerk if necessary)

20 minute AMRAP
(Must hold onto the bar through out the complex- w/155 m/225)
1 deadlift
1 hang power clean
1 front squat
1 jerk
1 squat clean thruster

Thursday, September 22, 2016

Thursday Week#7 Loading

KB Warm up
KB around the world
Russian swing
Double tap
H2H swings
Wall ball substitute

Weighted dips

3 rounds for time:
200m KB run w/35 m/53
7 weighted dips w/35 m/53

Wednesday, September 21, 2016

Wednesday Week#7 Loading

Partner Pacing Warm up #1
Single unders 
(Maintain same reps throughout) 

25m shuttles
(Maintain same reps throughout)

Stone G2S

For time:
400m plate run
50m OH walking lunge with plate w/25 m/45
5 stone G2S w/145 m/205

*7 minute time cap*