March 20, 2015

Practiced 15.4 standards with kip
Tip – dorsiflex ankle at top ( pull toes up) to make heel “taller”

Did
5 rounds
10 burpees
20 pull-ups

Hello CF Jenks Athletes, Here are a few CoachDB notes to help you prepare for and attack Open WOD 15.4.

-If you can clean the weight somewhat comfortably, this WOD is all about being able to get your heels over the line on HSPU. HSPU strength, technique and ability.
-Personally I would drop every clean from the top and use it as a bit of a shoulder recovery, however if you are super strong TnG is not out of question, just not sure what you really gain here.
-If you cannot clean this amount of weight, look at squat cleaning it or scaled.
-Breath on the Cleans and use as much Legs as possible, do not sit in rack for a long time. Smooth on cleans no missed reps
-Make your HSPU measurement good/legit
-Make every rep count on HSPU; do NOT get in the rapid fire up down mode it will cost you some missed reps
-KIP, KIP, KIP from the start
-As I have always preached on HSPU, stop 2-3 from failure and no more than 1-2 from failure. If you are grunting or not sure if you can get one or you have slowed down and it is taking more than 3 sec to push up you are going too long. Get off the wall and shake it out. Remember this is not about being in the pain cave, it is about being smart because once you hit muscle failure they just do not work until ATP replenished. Enough on this everyone knows smart sets with smart breaks.
-Make a mark for your hands and even head if needed. This is important if your hands get too wide or your hands get to far away from the wall it will not allow you to get heels over line. One reason this makes it a fair standard for tall and short.
-Did I say smart sets “Smart Sets” SINGLES are not out of the question if needed
-Track your rest breaks especially if getting close to meet the Muscle Failure Monster
-Make sure you bring your feet together at top and pull toes down to lift the heels at top.
-Drive your head through at the top of HSPU as it will raise you up and get good scapular activation.
-Keep Core strong and straight/tight especially hip area. If you start fatiguing and midline/core breaks down and you are bent in the hip or too big of a back arch you will not be able to get heels over line. Squeeze your but and tighten your gut at the top.
-Do NOT rest too long on head or upside down especially later in the WOD. Blood and substrates will pool and we need good blood flow to help muscles recover quicker. So get off the wall and shake it out.
-KIP, KIP, KIP from the start “Enough said”
-The last 2 minutes you can get a little more risky, but be smart on playing the clock and dancing with the Muscle Failure Monster!
-Make sure you conduct a good warm-up to practice this standard and get the feel to grease the groove, but do NOT overdo it as you will be doing basically MAX HSPUs in 8 mins
-Be ready to repeat this WOD after 36-48hrs recovery. The HSPUs may require a steep learning curve for some.

Warm-Up Ideas
General Warm-Up 3-5min general stretching and increased cardio-respiratory rate.
-Perform some basic static stretches
-Row 500m at 85%. We need to start processing O2 and a great clean warm-up exercise
-Perform some good shoulder and chest stretches here with and without bands, good hip and leg stretches like couch stretch and dynamic stretching. Work some rack drill stretches as well for the clean.
-Knock out a few hip extensions and reverse hypers

Sport/Lift(s) Specific Warm-Up 5-10min dynamic mobility, technique, and light resistance work.
-Start building up on cleans in sets of 2-4 reps
-In between every few sets perform one to two HSPU working on the new standard and technique
-Continue building up on cleans to about 10-20lbs over the weight for the WOD
and an occasional HSPU (not too many)
Now rest around 5min while staying warm and be ready to crush it! Jumping jacks here or a light row to keep warm.

* if more warm-up or skills and drills are needed, please incorporate but just do not fatigue yourself!

Good Luck CoachDB Out!

Did scaled version of 15.4
8 min AMRAP of:
10 push presses (95#)
10 cleans from the ground (115#)
completed 152 reps (7 rounds + 10 PP + 2 cleans)

15.4 rx’d 17 reps
First time ever without ab mat, kipping always had me off balance so I really worked on keeping a tight core and not slamming my head on the floor. I took my time with every rep, definitely rested on my headed a lot. Normally don’t do a lot of HSPU’s because they kill my neck. So I will take my 17 reps (and a flexeril) and be happy😀. Good luck!

Nice job Ali!
15.4 w 75 for cleans and HSPU w one abd mat and no tape
Thanks for judging Allie H!!!
59 reps

15.4 scaled
85 reps

Thanks for judging me, Karin!

Wod with 95# kipping hspu
45..

Again apologize for being in Shan way and not noting Laura tie breaker 😓…

15.4 rxd
21

Lots of no reps – all earned
Thanks for judging Jess

15.4 as rx’d 62 reps. Redoing sometime this weekend. Awesome job, Lucas! Geez

15.4 as rx’d 55 reps

Kipping would have been a handy skill for this WOD.

Oops 54

15.4 rx’d
49 reps and 2 earned no reps by very tough yet lovely judge Georgina 🙂

15.4=94
All HSPU’s were strict