werewolf workout results!

As promised Steve and I completed the werewolf wod under full moon...there was heavy cloud cover so I believe some the the moons powers to have been shielded somewhat. Steve got a little over excited and forgot to stick to form on lifting the heaviest object, the 100lbs plate! He beaned himself in the head pretty good, but with the clock still running we managed to tie off with decent pressure and stop the bleeding and finish the last cycle of the WOD. We then carried out immediate first aid but it seemed to be all sealed up, and this will be a workout Steve wont soon forget!.
amateurs reading this at home, Steve and I are trained professionals... do not attempt to become a werewolf without the direct supervision of a crossfit instructor!
but seriously come on out, have fun first, get fit... and remember that everything is scalable to ALL levels... (I train my mother in crossfit, soon I will let her loose against the boy's)

Breading werewolves

Group workout: team WOD
1 single rd no one rotates until everyone is done
Team time 18:16
50 Thrusters (30lbs)
50 box jumps (20")
100 single unders skipping
50 Kettlebell swings (1 pood)
50 situps
50 deadlifts (95lbs)

The motivation to not be the last one during the workout is just excellent! I love it.

Full Moon Tonight
Steve and I will be doing the werewolf WOD
50 squats
400m carrying a 45lbs plate (any way)
50 push-ups
400m carrying 2x35lbs plates (any way)
50 tuck jumps
400m carrying 100lbs plate any way
50 squats

Werewolves are beast so no substitutions are allowed! The distance is 450m because either the city planner that made my block made it 450m..or we are beasts, one of the two.
This wod is from now on ONLY allowed to be performed under FULL MOON!

what brings me success I will repeat!

Taking my own advice is the hardest part of training for me now. I can address peoples problems when they say they have one or I identify one for them, but my own problems lay by the wayside. I'm returning to greasing the groove. (GTG) for my pull-ups I have had great success with this and now I return to my past success. The concept is that by doing something repeated throughout the day at less than max capacity you will build a capacity to do it better. for example if you can do 10 dead hang pull-ups you will do 6 pull-ups 6 times a day. This can be done with any exercises and NO John you cannot do it with all exercises... but black box model it if you want!... I would love to see the results.
MOR- Measure Observe Repeat

Importance of a very strong L sit

I'm just now learning that almost every single gymnastic move is bases somehow from the L sit, and now that my L sit is getting stronger than before. I can do more tricks/moves whatever you want to call them. Having the ability to contract those muscles and hold them against your own body weight started out as a near impossible task for me, and now I sit for about 10 sec cleanly... a very big improvement for me.
The new trick on the rings was L seat press to handstand
the new trick on the parallel bar I think was called a basket in the back part of a swing get into a full pike and swing down and through the bars and land back in the supported position (still working on this I lose the pike about half way through the swing)

both moves fully depend on having a very strong pike/L sit

UFC fight night!

CF HQ posts a pic of chuck with a crossfiter than so will I.

GOOOOO chuck... Crossfit means he wont be gassed, it doesn't mean he won't be KO'd though.... but I honestly want him to win and with all the hackman videos I'm pumped to watch chuck implement the combo's.
REST DAY

Group Workout

During the Hour of free workout its imperative that you show up on time. To pack knowledge based training and a workout in an hour means constant movement throughout the hour. Similar to any classroom environment I want to see success in the movements before testing them in a workout. The workouts are very short and very intense but still require prep. It will take months before you are comfortable with all the movements used in the workouts. This still doesn't mean that you have mastered them either. I will make no claims of your successes because that's self driven, and you can look to my dedicated athletes and see how they are. I promise that the dedicated athletes show up on time and ready to learn (or even early). It will take you 3-5 yrs to maximize the potential of your hips, similarly the same time to develop a great squat.
Sorry no 6 second abs!
but I can do 4 minute legs....

enjoy the feeling of fatigue after your first WOD. remember your time and come back to it.... Steve shaved 7mins+ off his original time and we all saw him wearing a flak jacket (15lbs I think) that is a very definitive statement.

False Grip on straight bar Muscle Up

False grip on the straight bar Muscle up is equally as important.
When doing MU's on the rings you do the false grip to set yourself up for the dip, that way you have no need to change grip mid way through the movement. This will also allow you to push better when in the second part of the movement. The same is true for the bar or even more practical a wall. Usually people that are good at this will do it so quickly you wont see it, but always pay attention to detail. The primary step to this movement is moving one arm first, but ideally you will want to kip and do both at the same time.
good luck and happy muscle uping!