WOD - 100928

FwnbE7hHsEU

Perform the following:

3 sets of: Basic Ring Strength 3

5x15 seconds Inverted Hang

5x15 seconds XR Support Hold

5x15 seconds German Hang

Finish the workout with 2x10 Wall Extensions.

notes:

1) Add additional MU and XR Shoulder-stand Presses as necessary to make the series challenging for your current strength level.

2) Be sure to select the most challenging MU variation that you can perform virtuously.

3) Do not rest during the Ring strength series.

4) Rest at least 3-5 minutes between ring strength sets.

5) Complete all 3 sets of the ring strength series prior to beginning the static hold position sets.

6) Perform the static hold sets as a single giant set; perform a set of Inverted Hang and then move immediately to the XR Support Hold and then move immediately to the German Hang.

7) Rest is allowed during the static hold positions only after a single giant set has been completed.

I had a question about the programming behind the WOD 28 day cycle.

Please if you could coach a detailed explanation behind the creation of the 28 day cycle would be extremely interesting.

-Lukie

Lukie this is something I believe that is brought up at the seminars. If you don't attend a seminar just overlook the WOD's and try to make a pattern out of it

Yes this was discussed during the seminar, the Coach attempted to go through the whole cycle in great detail and i thin at about day 14 everyones eyes had glazed over including the Coaches!

I don't want to pretend to understand it totally but the most significant thing that struck me was this. With any shorter of a cycle it would be impossible to cover all the different types of workouts/exercise that need to be included in a complete program. The 28 days are needed to create a comprehensive program.

Compare this to a program like Convict Conditioning and you will see that most programs sacrifice comprehensive balance for simplicity.

The great thing with the WOD is that, WE don't have to create the complex cycle that's already been done, with Coach Sommer's years of training 1000's of athletes- We just have to follow it and understand the scaling principle.

I tried some variations of RS3 and ended up doing:

2x straddle FL to MU, forward roll to support hold, L-Sit, shoulder stand to support, lean forward to inverted hang, BL, straddle FL

So here are rounds 3 to 5.

3lhx5fY9Ws0

Quick question, in the video posted by Coach Sommer, it looks as though the athlete is not using a false grip during his front lever. In gymgreg's video he is definitely using a false grip. Is there a right or wrong to this or is it preference? Solid video gymgreg.

P.S. Got a gmynasticbodies.com link added to my crossfit gym's website! I didn't even tell them to, the whole gym has been wondering what I have been doing for the last 5 weeks and I just keep teaching everyone what I know and referring them to the site. Before I knew it bam, this site is on the list of referred sites by my gym! Thanks for the help!

Eddie the false grip is only used when you want to do a front lever muscle up.

Lukie, Mr Brady's explanation is pretty darn good. The basic concept is a pretty old one, just about as old as the oldtime strongmen at the very least. When you train, without drugs, you only need to train maximally once every 7-12 days on a given set of muscle groups. If you notice, our HS workouts are all spaced about that far apart, as are maximal legs and upper body. Dynamic work is also arranged in a similar pattern.

The reason for this is fairly straight forward: In the beginning, maximal strength is the first thing you work on. You build your maximal strength until you are no longer noticing athletic improvement. At that point, maximal strength work becomes secondary and dynamic work takes over as the priority. Note: in this forum, the word "dynamic" refers to "explosive and reactive strength."

Why this approach? Well, your maximal strength is essentially your ability to handle relatively large loads with a fairly steady pace of movement. This builds joint integrity and body tension, at least with the GB program, and gives the body's muscles the strength they need to handle large, violent shocks.

Dynamic training is by nature extremely high force. If this is done too much before an athlete's muscles, connective tissue, and bones have adapted to the nature of dynamic work AND the levels of force being absorbed and generated then the athlete WILL get injured. The maximal strength training and joint preparation must come first, with the dynamic work mixed in often enough to keep the body making steady progress there but not doing so much damage that it can not heal. By the time an athlete is doing the last two progressions of each static, along with weighted SLS and jumping SLS and weighted jumping deck squats for height and distance for a good period of time, they will have all the maximal strength they need to handle the dynamic training at a higher level. High level sport performance is nearly all dynamic in nature, and thus high level dynamic work is necessary to excel.

As we are ALL, with the exception of Razz and Ido and perhaps a few others , squarely in the phase where we still need to achieve our basic strength goals, the WODs are geared towards that goal. As time goes on, work capacity increases, and our basic strength approaches a reasonable level (strict straddle planche push ups, full FL, FL to MU to rings planche (flat tuck at least), the ability to perform 7-8 foot depth jumps without injury either acute or chronic, etc...) there will be a shift to more dynamic work, for those who care to make that transition. At that point we will be an incredibly strong group, and many of us may not choose to move on to an even higher level, and that is fine. I have no idea how Coach will implement that, and it really doesn't matter yet since we are (mostly) all years away from that level.

gymgreg said:

I tried some variations of RS3 and ended up doing:

2x straddle FL to MU, forward roll to support hold, L-Sit, shoulder stand to support, lean forward to inverted hang, BL, straddle FL

So here are rounds 3 to 5.

Hey, that forward lean to support is pretty awesome! Very nice addition! I also noticed you are hitting that pike forward roll pretty nicely!

Warmup:

1000m Row

12 Pushups

12 Shoulder Dislocate

12 Situps

12 Back Arch

Fundamental Static Position:

2 x 1 Straddle L (PB Low; 20s, 20s)

2 x 1 Front Lever (Flat Tuck; 5s, 5s)

2 x 1 Planche (Tuck; 12s, 10s)

2 x 1 Manna (PB Bent; 20s, 20s)

2 x 1 Back Lever (Flat Tuck; 15s, 15s)

2 x 1 L-Sit (Floor; 5s, 5s)

WOD:

3 Rounds of Ring Strength Series 3; rest 5 mins between.

5 Rounds of the following:

15s Inverted Hang

15s XR Support Hold

15s German Hang

rest 2 mins.

Finish with 2 x 10 Wall Extensions; 2 x 10 Side Rotator Cuffs (7#). Stretch.

bmSBsLUNXNc

Warm up:

L-sit 4x15sec

Tuck planche 4x15sec

Adv. tuck FL - 4x15sec

Straddle BL - 5x8 sec

WOD:

3 rounds of Ring strength 3 with one additional MU and one additional L-sit press to shoulder stand.

5x15 sec inverted hang

5x15 sec XR support hold

5x15 sec German hang

2x10 Wall extensions (these destroy your trapezius muscles!)

Notes: Overall a great workout! I did full BL for 2 seconds and pulled out to inverted hang in a straddle each round. I was pretty pleased with that. Front lever is still coming along slowly but I feel the adv. tuck FL holds are getting much easier. It's like Slizzardman said, need to focus on these holds right now or else I'll get frustrated. Good stuff!

Warmup:

Jumprope, shoulder circles/shrugs

Wrist series (palm down/up leans, 1x10 knee pushups of: dorsal, wrist, first knuckle, finger, fingertip hopping)

FSP warmup:

2x (20s Bent Straddle-L + 15s Lowish L-hang)

2x (30s Frogstand + 15s Reverse Pushup)

2x (20s Bent L-sit + 15s Assisted German Hang)

WOD:

3x (3 Pullups, 3 XR Dips, XR Support, L-sit, Standing Shoulder Placement, Tuck BL, Assisted GH, Tuck FL) with 5 mins rest

2x (15s Inverted Hang, 15 seconds XR Support Hold, 15s Assisted German Hang) with 2 mins rest

2x10 Wall Extensions

Cooldown:

Ido's Scapular Mobilization Routine

Notes:

• [*:382sn4r3]My right shoulder and inside elbow were feeling a little funny, so I decided to cut the final 3 static sets. Doesn't seem to hurt now that I've finished my workout though.
  [*:382sn4r3]Might keep on doing 2x30s Frogstand or 1x60s Frogstand (fairly easy) instead of Planche Leans. Hmm.
  [*:382sn4r3]Raising my legs and leaning back from hang into Tuck FL used to be very hard for me, and probably still is, so I was surprised how easy jumping up into it is (I change to the bar for FL).
  [*:382sn4r3]Wall Extensions have got so much easier - I'm way less tight than I used to be.

Done, Gee its almost like the wall extensions are the hardest part of the entire workout :shock: :shock: :shock:

Awesome workout, as always coach

The newguy

My take on the today's WOD:

Did ring strength 3 with extras- 3 sets of: 3 MU, XR Support Hold, Forward Roll, 3 L-Sit to Shoulder Stand, Roll back to BL, German Hang, Pull Forward to Straddle FL, Back to BL, German Hang, Pull Forward to Straddle FL

Rested 5 min between sets

5 Rounds of: 15 sec Inverted hang, 15 sec XR Support Hold, 15 sec German Hang

Rested 1 min between rounds

Finished with 2 x 10 Wall Extensions (on floor; still hard for me bc small ROM)

h-gRh5mvmJA

Razz, Mr Brady, Slizzardman,

Appreciate your replies. Will have to try go to a seminar!

Slizzardman thank you for the in detail reply you answered my question for the most part.

Will have to get vids of me doing my WODs into the forum soon.

Coach thanks to you too.

My WOD:

Way scaled down.

3x3 false grip XR pull ups

3x3 dips, 1 bulgarian and 2 full ROM XR

3x3 shoulder stand presses

1 minute rest between sets.

I am being careful with my elbows, so I scaled way back. Shoulder stand presses are surprisingly tough this way.

No video for this one, I didn't have my camera.

My WOD:

3 sets of the following ring series:

3MU-->L sit-->tuck shoulder stand-->press to support, L-sit-->backward roll-->BL (3 sec)-->german hang, pike pull out to invert-->adv tuck FL (5 sec)

5 sets of 15 sec/each:

inverted hang-->german hang; XR support

2x10 wall extensions

**still can't manage the forward roll to MU. I need to learn how to control the speed of the forward roll, as I'm STILL finding that once my hips start to move past vertical and into the roll, everything goes so fast that I can't even attempt a MU..

Hey killroy70,

Have you tried to split the movement up into 2 parts?

You could work just the first part: roll to hang.

Focus on getting into a piked position. This ideally means that from a support hold you lean forward but keep your legs in the same position. You will now be in a piked position with your feet still pointing to the floor. From there you should easily be able to finish the roll to hang.

But what will probably benefit you more is the focusing on the second part of the rotation.

For the second part, lower the rings enough so that you are able to get yourself into a position similar to a tucked BL, but still with your feet on the floor (and arms not straight). Now push up with your feet and roll forward.

Get comfortable with the rotation. Make sure you keep your arms bend (the straighter they are, the more effort it takes to do the MU and keep a compact rotation). The more you lock your arms at around 90 degrees or less, the better.

Then (still with low rings) after you complete the rotation immediately use your feet to assist (little jump maybe) the transition into support. Once you get comfortable doing that, start false gripping and over time reduce the the assistance. You should feel that you almost automatically will transition into the muscle up. Again, keeping the arms locked is key.

I hope this helps.

Yes, keeping the tightest bicep curl you can is key! When I was training with AlexX last week that one tip instantly allowed him to perform his forward roll with relative ease, despite missing the first one I watched pretty terribly. He's crazy strong, he lost the false grip and dropped to a nearly full hang and STILL almost muscled up through to support. Focusing on the bicep curl as he started to invert and holding it through the roll made it very simple for him.

Guys, I greatly appreciate the help! Going to work this on Saturday. Im a day behind because I was away last weekend, though I did todays workout. Pelicans. My god were they hard. Did some partials and then negatives. What a heck of a workout!