Warm-up:
10 minutes of agility drills followed by tire burpees then muscle-up transition practice
Workout:
Three rounds, 12-9- and 6 reps, for time of:
135 pound Squat clean and jerk
Muscle-up
Post times to comments.
Cool-down:
10 minute squat test. Make it father than you did last time!
Powerlifting:
3 x 10 Kettlebell Deadlift
3 x 10 Hip/Back Extensions
Max Effort Front Squat
3 x 15 Reverse Hypers
3 x 10 Tire Flips
2 x 100m Prowler push
“Handstand Push-Up Progression: Part 1” with Carl Paoli by Again Faster Equipment, CrossFit Journal preview video [wmv] [mov]
“Unless you’re willing to have a go, fail miserably, and have another go, success won’t happen.”
– Phillip Adams
Great quote ! My life motto.
17:49, scaled muscle ups to 9-6-3
19:17
Did the SQ&J as Rx’d, scaled the muscle-ups to chest-to-bar pull-ups with the gray band and diamond push-ups.
Awesome push in the 0600 class.
18:27 scaled to pullups & diamond pushups. I felt sluggish on everything this morning. Hope to get out of that soon!
Fun times in 0600 as usual!
Rx 23:49. Sucked.
Scaled to Option 3-19:11
CrossFit Tuscaloosa today:
3 rounds
Run 400m
Bodyweight Deadlift, 12 reps
Box Jump, 21 reps (24″)
13:42 rx’d. Deadlift at 160#
CF Tuscaloosa is upstairs in the Tuscaloosa YMCA, so running 400m involves climbing two flights of stairs. This adds a whole new level of suck. My first 400m took me 2:40 due to getting jammed up in the stairwell behind a bunch of YMCA folks. I’m going to hit this WOD at our box sometime just to compare.
Nice wod
19:44 rx’d
Front Squats: UGH!
Great programmed workout though!
Tire flips
Sleds
Kettle Bells
Hypers
I did a scaled 17:30 @ 17:30 which was kinda cool. Dropped the C&J weight to 115 for 12-9-6, and did jumping MUs 6-3-1 for that scale. First jumping MUs of my Crossfit career, and last Thursday I couldn’t even do two bodyweight ring dips. Back-to-back-to-back rest days are good every now and again!
Congrats Dave
CFG5 Masters WOD #1: 7:21
21-15-9 reps of: OHS 95#, Hands release Push Ups, Shuttle Runs
then,
CFG5 Masters WOD #2: 215# C & J
For Load: 4 min. to establish a single rep max Clean and Jerk
Full minute slower than the slowest guy at the games on WOD #1.
Middle of the pack for WOD #2.