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M.D.I. Of The Day: 9/29/15
A. Warm up:
3 sets of partner planks holding weight on back. 45/35/25/15
3 sets of 15 partner leg throws
Complete as many rounds as possible in 20 minutes of:
10 Bent over Rows with KB
15 American kettlebell swings
20 box jumps, 24-inch box **every 4 minutes on the minute 50 meter shuffle in parking lot** Level 2:
2 rounds: 30:10
Hollow body hold
15 Rocking hollow bodies
15 arch rocks
Ring Muscle Ups Progressions
*If proficient, then do 4×4 Ring Muscle Ups
(18 Min Cap)
Weighted Pistols 25# plate/10# plate
200 Meter Run
DB/KB Snatch (50/35) —-
SUPER proud of the 6am crew this morning. Great job on improving the fundamentals for your muscle ups and way to push through the skill Metcon. Here are a few coaching tips to remember when trying to improve your (kipping) muscle ups. Remember what I said this morning… It’s just like doing a kipping Chest to bar, sit up and ring dip. If you can do all of those, then you have the strength to do a muscle up. It just takes the practice.
1) If your kip is broken, fix that first. If you haven’t fully mastered the kip on the rig, then take time to work on that first. Remember it’s just like doing a hollow rock into a superman. Keep the knees straight, toes pointed and push your head through. Same mechanics hold true for the rings.
2) keep the rings close to your body. Not only will this be less strenuous on your shoulders, it will make it easier for you to transition into the dip. Don’t forget to practice that false grip! It’s the only way you’ll ever get a strict muscle up.
3) use your hips. Way too often athletes focus on using their biceps to pull their body to the rings. Instead, you should be thinking of using the explosive energy from your hips to push your chest to the rings. Practice this by doing high pull kips on the rings.
EXTRA CREDIT: 4×10 strict ring dips, 4×5 kipping high pulls on rings, 4×5 transition on rings.
We couldn’t be more proud of our amazing coaches & community. 7pm class you rocked it! Coach @wonder_barbella @gave me goose bumps how awesome she commands the room. Thank you to the entire CFMDI team: Stephy, Olivia, Jeanna, Melissa, Gian, Ashley, Murii, Belinda, Greg, JoJo & Anthony. You guys are not just a great team. You guys are LEADERS! I am ALL THE BLESSED!
I couldn't be more proud of our amazing coaches & community. 7pm class you rocked it! Coach @wonder_barbella gave me goose bumps how awesome she commands the room. Thank you to the entire CFMDI team: Stephy, Olivia, Jeanna, Melissa, Gian, Ashley, Murii, Belinda, Greg, JoJo & Anthony. You guys are not just a great team. You guys are LEADERS! I am ALL THE BLESSED! Follow us: Facebook: CrossFit MDI Instagram: @crossfitmdi Instagram: @uh.meh.rican Twitter: @luisptslopez Yelp: CrossFit MDI #peacocklou #plataoplomoLou #onlysuperheroswearspandex #spandexgotyoufeelingsometypeofway #liveasanexample #alltheweight #notepunga #youwelcome #teammdi #godschild #crossfitmdi #cfmdi #crossfit #faith #blessed #health #fitness #motivation #dedication #inspiration #orlando #florida #nalgaprobs #spandexkillas #ptsmade #preservingthesexy #npti