November 22, 2010
November 25, 2010

Soft Shoulder

After a long four-part session on Sunday that seemed to leave everyone’s posterior chain “tight,” Tuesday nights class was structured around leaving your upper body in similar condition.

Class was built around two short 7min met-cons – class was split into two parts, with each part taking on one of the two workouts before resting and then swapping to take on the other workout:
WOD #1: 7min AMRAP of 1 rope climb, 15 push-ups, 15 sit-ups.
WOD #2: 7min AMRAP of 2 muscle-ups, 4 handstand push-ups.
A lot of upper body work to be sure.

A quick finisher of 2 rounds of 10 Paloff Presses, and it was all over.

There will be a special Thanksgiving class on Thursday at 9:30AM. Come out and earn that turkey feast!

Also, if you’re on the Nutritional Challenge, remember, Thanksgiving dinner will most likely be your cheat meal, and as such, you need to get right back on the wagon the very next day! Not easy, I know, but if you could do it now, think how easy your average weekday will be.


  1. Sara says:

    Not exactly sure what angle that pict of my forearms was taken but is seems like I was pressing in an upward angle rather than straight forward.

    As for the workout. Man I really need to do more HSPUs. On the plus side I was using the tiniest edge of the abmat for most of my reps. Also another day goes by with no muscle-up… One day it will come… I can’t imagine what my reaction will be when it happens. I hope it happens soon.

  2. SBV says:

    I left class last night in a state of disappointment. I struggled with muscle-ups, the handstand push-ups were difficult, my rope climbs were slow, and my body was tired.

    I awoke this morning, however, with a different perspective. I thought back on last night’s workout and realized that I, in the span of about 20 minutes, had successfully completed multiple muscle-ups, numerous sets of full range-of-motion handstand push-ups, and rope climbs without much of a problem. I possessed none of these skills about three months ago. I’m slowly chipping away at all of these skills (including pistols) and hope to be able to do them in a workout someday the way I do pull-ups, squats, burpees, etc. in workouts now.

    Enjoy the Holiday. I hope to be in class on Sunday.