CrossFit Hyannis
Muscle-ups 6 x 2 (every 90 seconds) (f)
15 minutes (rotating OTM):
1 rope climb
10 push-ups (hand-release)
15 box jumps (24)
Notes: Bit of a bummer on the muscle-ups. I was hoping that they'd still be there after almost two months without doing them. Unfortunately, I was only able to successfully complete about 8 of the 12 attempts. I'll need to start hammering away at these every weekend because they are such a major separator in the Open. It's a shame I can't train them in my garage or at Fitness 500. I plan to go to CrossFit Hyannis one morning per weekend to practice muscle-ups and to get a feel for the gym where we'll be performing the Open workouts. Felt sluggish on the OTM-style work. Rope climbs got progressively worse each set. Box jumps felt easy, but they really left me breathing heavy. Perhaps I'm just a bit smoked from yesterday's barbell work with Bobby.
A freight train is strong, powerful, and steady across long distances. A freight train only goes "off the tracks" if it gets going at a pace faster than it can sustain. Bobby Scott Performance believes that a large volume of sub-maximal efforts paired with intelligently programmed bouts of intensity will develop a strong, powerful competitor with a huge aerobic base -- in other words, "an aerobic freight train."
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