Transition Time

JT Scott | 10/18/2016 | 5

Every time we transition from one movement to another in a WOD, we’re *losing time*. That may not seem super important, but consider that Time is the denominator in our big Power equation: P=(F*d)/t. Sure, we want to move big weights over big ranges of motion, but we also want to do it fast… and not just when we’re moving.

Without getting too far in the weeds of workout programming and design (that’s what your coaches are here to do for you), in general the faster we move the more effective the workout in terms of systemic change. This includes not just being fast in the individual movements, but also being fast in the overall WOD. Being slow in your transitions between movements reduces the overall Power demand and output from your workout.

So, be brisk in your transitions! And speaking of which, we’ll also be spending some time working on your Muscle-Up transitions today. One of the trickiest parts of getting a muscle-up is the transition from the part that looks a lot like a pull-up to the part that looks a lot like a dip.

Getting your center of gravity over your hands and ready to move again is called the Transition, and we’ll be working on that today **even if you don’t have a pull-up or ring dip yet**. It’s good skill work, and I’m willing to wager that your coaches will make sure that the scales and drills they prescribe for you will also help build your strength for those movements as well.

SKILL/STRENGTH:
Muscle up transitions

WOD:
E2MOM 12
8 calorie row
8 hang power snatch (95/65)

* E2MOM means “every 2 minutes, starting on the minute” – so this is a workout of six discrete rounds with rest built in which scales to how fast or slow you complete each round. *

THIS SUNDAY:

https://www.eventbrite.com/e/work-out-for-community-cooks-tickets-28200296847