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Friday, 18 Dec, 2009

Posted by Mandee on December 18, 2009   |   13 Comments



As many rounds as possible in 20 minutes of:
Run 400 meters
10 muscle ups

Reason.tv: John Mackey’s Conscious Capitalism” by Nick Gillespie – Reason.tv

Post thoughts to comments.

13 responses to “Friday, 18 Dec, 2009”

  1. Aaron says:

    How knew Tony Z was part monkey, great job today linking your MU’s.

    2 + 9…sooo maybe a sixer of Rogue Dead Guy Pale Ale and banana bread isn’t the best pre-wod dinner??

  2. Justin says:

    1+8
    I think that is about 3x as many muscle ups as I have ever done in a workout. Maintaing the false grip really helped, but I still need to work on keeping my arms close during the transition.

  3. z says:

    4 and some rowing. Probably went too fast in first 10 mins for an AMRAP WOD w/MUs. Once you lock up on those it takes a while to get back on track. Thanks for sharing your water Aaron.

  4. Kerri says:

    Scaled: 400m row (Cause it was raining cats and dogs!!)
    20jpus/20ring dips
    3 rds + 400m row

  5. Craig Herr says:

    3 rounds + (236 meters on the 4th row)
    Did all 3 rounds of bar muscle ups. My hands are toast.

  6. klowe says:

    Squat Cleans
    225
    245
    255
    260
    265
    270
    275(x) — had in the catch tiwce but caught bar on arms, not in the rack so I dropped it…..twice! Next time!

    Huge thanks to Josh for staying late and the individual coaching! It helped a ton! Everything seemed to “click” today.

  7. Robert S. says:

    As rx’d 3 + 200m run

    Did this one at the fire station, so I was able to talk a couple of guys into trying some CF. I think they’re sold. I had them do AMRAP in 20 min of 400m run/10 ring rows.

  8. Zak says:

    CF Football Total

    Power Clean 1 Rep 235,240,245(x) 240(PR)
    Squat 1 Rep 295,315,325(x) 315
    Bench 1 Rep 275,295,305(x) 295
    Deadlift 1 Rep 315,365,405 405

    1255 total

    This is the first time since my back injury that I’ve been able to squat over 300 and DL 400 + pounds without re-injuring myself.

  9. Emily D. says:

    Scaled to 400 meter row 20 JPU’s and 20 ring dips

    3 rds + 150 meter row

    my arms have been sore and jello like all week…tonight sucked.

    Thanks to Jake for keeping on me the whole time….one of the “perks” of a small class I guess 🙂

  10. Daniel says:

    Fran. 5:15, a minute off my pr. Bad diet the past week as an inconsistent workout schedule.

  11. Garth says:

    3 + 8 MUs. Struggled on that 4th set of MUs. Had plenty of time to finish and even get into the 5th run, but my kipping lost all rhythm.

    It was almost lonely in there. Just Emily and I doing the WOD. Where is everyone?

  12. LeshaS says:

    Scaled with 20 kpu’s (or my version of them anyway) and 20 push-ups (large class, so rings were not available).

    3 rounds + 5 kpu’s.