muscle ups x 3
push ups x 6
jumping squats x 9
In the interest of science, i.e. data collection we welcome feedback and numbers in order to validate the establishment of this benchmark. Post comment or email is fine. Scores will be accumulated and posted on a link.
Will do wed. We have Night Shift right now. We can't wait to do this! Anything for Science!
ReplyDeletemale.30.5'8".179lbs
ReplyDelete8 rounds plus 1 mu
i'd be kidding myself to say my muscle up isn't still in it's infancy. possibly in the toddler phase but still awkward to say the least. i hadn't done the movement since march 5th and did only 4 on that day. i need to get my rings hung in the garage so that revisitation can be more convenient.
this benchmark will be important for me because i'm coming in at a higher than average body weight and just starting to turn the nutrition corner. next time this comes up it will be interesting to compare the results of better fuel and a lower gravitational demand.
as far as the prescription itself, my only critique is on the squat jumps. i wonder if 12 would be a better number. maybe it's due to my slower cycle time but the mu and pushups seemed to fatigue at a similar rate whereas the squat jumps always seemed to be over before any real discomfort set in. video analysis revealed that even though the top position was solid, my depth was borderline. i'm parallel but don't believe my hip crease to be below my knee on all reps. but i don't think this error was too much of a factor.
in the end the prescription is effective. however, i believe it will be a better test for those who have mastered the technicalities of the mu and who possess a solid base when it comes to their power to weight ratio. the fact that i was unable to string more than a couple mu together at a time allowed for more recovery than a similar benchmark i've done from the kool aid factory. with only borderline effieiency in the muscle up exhaustion was not as much of a consideration as was muscle failure. technical efficiency and increased power to weight ratio will help with this personal issue. in the end i look forward to being able to complete the benchmark with what i assume to be the intended results, a more balanced and exhaustive attack on all systems occuring simultaneously.
13 rnds with nothing left.
ReplyDeleteWe have endeavored to establish a benchmark that requires a higher level of technical proficiency as well as fitness. As you approach your peak of physical and mental fitness the traditional benchmarks become less appealing due to the inordinate amount of effort required to squeeze out one more round or shave five more seconds. The strategic focus on finesse and execution would, instead, create a hierarchy of benchmarks so that a certain level of achievement in one would warrant advancement to the next. Consider the legitimacy of the belt system used by the martial arts. This idea is based on the premise that if you only do five rounds of this combination in 12 min then you are not benefiting as much as a person who can do 10 or 12 rounds. Of course there is benefit in doing it anyway, just like there is benefit to training with a black belt as a white belt but there is a reason the progression exists.
Unlike many of the traditional benchmarks this combination provided an unbalanced tax to the upper body. We can disparage the push up and overlook the chest as an integral muscle group but the six push ups (for me anyway) were the slowest part in the end. The jump squats (more technical and beneficial than simple air squats) were not added to give the same post cindy-like feeling. Juxtaposing the two doesn't do justice to the objective. If the objective was a gross motor skills shotgun approach then it would've looked something like this:
1 muscle up
5 push ups
20 jump squats
amrap :20
The energy system would be taxed and walking impaired for the next few hours.
This type of training traditionally focused on the energy system and certain qualities of fitness and measured success accordingly; however, the next level is in the execution phase. Success or failure in sports generally hinges on execution not effort. A fitness base is assumed. Anything less would be unprofessional. Consider the fighter who gasses out.
Being able to execute a single muscle up is one thing. Employing it in a combination is another. Once the base is established we have to move to the next level of technical proficiency. This combination tested the executive qualities of one of the more technical movements we employ. The objective, i.e. amrap beckons the question of how can I squeeze out more rounds. The answer, thus far, is more efficiency.
I'll be doing this later in the week. I'll make sure to post total Rds...
ReplyDeletereid. 27yoa. 5'7", 168bw. rx 12 rounds
ReplyDeleterob almost 44 yoa, 5'10". 194bw 6rounds.
I for some reason wasn't really awake this afternoon. I am not sure what my problem was. The push ups and squat jumps were not the problem. Night shift?, Rings without being taped? doubt it...
However, I did right afterwards 3 attempts of max rep mu's. >> 16 reps. Funny thing was. I found out that with multiple mu#s, I don't really need a false grip.
I will do this again next thursday.
By the way, I really believe that my goal should at least be by 1 round per min.
ReplyDeleteIt's my theory that one round per minute will be the default strategy for many takers. It's the safest approach to what seems to be the default standard.
ReplyDeleteturbo. 14 rnds.
ReplyDeleteThis is the next level in privileged fitness. Choosing wisely, I say privileged, as few processes the capacity, drive, and so be it, talent essential to battle at the summit of Mount Olympus. The idiom “elite fitness” is now relegated to soccer moms and Sunday school teachers performing air squats at high intensity. Who are we to dictate the parameters of finely tuned athletes or categorize effort? Nobody. However, overlooking complacency and misplaced priorities within the hierarchy only promotes personal sabotage. As indentured servants to the campaign for self-improvement, we will define our existence through progression and struggle.
Aligned with our mission, the establishment of proprietary benchmarks is aimed at selective assessment. This is not Sandals Resort; our programs are not all inclusive. The front desk isn’t indiscriminately swiping credit cards for room reservations; our staff is checking credentials. Forthcoming accommodations will preclude the reticent and evict the technically incompetent. We share no interest in quartering the masses. Rather, our focus rests with permanent shelter for those determined to delve the outer boundaries of human performance.
Alpha is all proper pacing and efficiency. By nature of the rep scheme, prompt turnaround seems requisite. Know your limitations and capabilities. I employed a fast attack strategy, hashing six rounds in a little over four minutes, and then throttling back to limit exposure to fatigue. If stringing muscle-ups is not a factor, be prepared to face prostration on push-ups. Constant use of the shoulder girdle makes six repetitions equal 600# of pressure. As strength wanes, carefully reevaluate the situation; missed MUs are mentally disheartening and physically draining. Better to maintain forward movement then regress at the feet of misguided confidence.
To those supporting our cause, I appreciate the devotion and applaud your labor. This is solely the embarkation point. Stow your gear, and make ready for sea, Battle Group 324 is just getting underway.
As of now mu's belong to my edd's. (every day do's) Tonight, I had a lot of time to think about training and such. Regarding Alpha, to only think of 1 round a minute as a goal is ridiculous. As noticed, the goal is to execute each movement with perfection.
ReplyDeleteWith perfection the body moves effectively and fluidly. Blending in with the world and it's elements,
caleb.bw165. 12rnds
ReplyDeleteat first i was wondering why this wasnt a 20 min wod but after actually doing the workout I understand why. I've never been a big fan of gaming an amrap to the point of making it an emom wod. sure i could have just done 1 round per min and achieved the same score, but i think thats taking away intesity. being a benchmark wod im looking forward to attacking this one agian in the future.
if you guys are 'elite' which you guys are pretty much saying you are without saying it directly, then you shouldn't allow any substitutions or modifications to ANYTHING. if you can't do the wods prescribed then don't do them. you're either 324 or you're not. otherwise, where does the buck start and end? if you allow a mod/sub for this and that, then inevitably you will lower standards.
ReplyDeletein the end, its still crossfit no matter how you guys spin it.
what i mean by it still being crossfit is this: constantly varied functional movement at high intensity.
ReplyDeletethe momend 324 no longer is varied; no longer uses functional movement and no longer uses any kind of intensity - then it is no longer crossfit.
like it or not, crossfit has defined fitness. 324 is merely being a 'tough guy' version of it.
bou. 177bw. 13 rounds. did me proud today.
ReplyDeleteThis is sort of my definition based on personal experience. When I started and CF was still in its adolescence stage it was a revolutionary/grassroots type movement. After riding the bus for so many miles, getting bored with the scenery, and being able to extrapolate and determine the direction of travel I decided to jump off and take the road less traveled. It is my contention that inconsistencies exist within the CF programming/community and I've endeavored to rectify them by providing an ever evolving menu of ideas while still cultivating the fundamentals. If you read my post after dropping the CF name from the site I give G. Glassman due respect for paving the way to the starting line.
ReplyDeleteChad - 26/160# - 10rds. +1MU
ReplyDeleteDavid - 25/183# - 10rds. +1MU
Great workout, muscle fatigue set in earlier than anticipated. Bodyweight was up and I could definitely feel it...