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Monday, 03 Jan, 2011

Posted by Mandee on January 2, 2011   |   18 Comments

Warm-up:
For 5 minutes: Hand-stand kick-ups, 5 reps
One-arm KB swing, 5 reps each arm
muscle-up transition practice, 5 reps

Workout:

Nate

Complete as many rounds in twenty minutes as you can of:
2 Muscle-ups
4 Handstand Push-ups
8 2-Pood Kettlebell swings

Compare to 100818.

Cool-down:
Instructor-led yoga-hybrid cool-down

Post time and load to comments.

Check out our new classes for 2011 – (beginning on the 10th!)

When the Diagnosis Is ‘Dead Butt Syndrome‘” by Jen A. Miller, The New York Times.

18 responses to “Monday, 03 Jan, 2011”

  1. Patrick says:

    http://games.crossfit.com/blog/2011/01/update-2011-games,983/

    Holy Crap! I can compete as a Master. I’m not sure how I feel about this yet…

  2. Russell says:

    for anyone interested in the qualifiers:

    http://games.crossfit.com/blog/2011/01/update-2011-games,983/

    finally!!!!

  3. Tye says:

    10+3 RX’d
    PR by 4 rounds +3 and I used an abmat last time after the first round for HSPU.

  4. Robert S. says:

    13 rx’d

    PR by almost 6 rounds. I need to continue to work on keeping my Kip going with fully locked out arms in the muscle up. They came together much better today.

  5. Jason says:

    10+2 scaled to asstd mu’s and after round 7 quad push up thingies! actually did a lot more hspu’s than i expected. good class russell, thanks!

  6. KLowe says:

    17 (-2 from PR)
    Had no tricep / shoulder stamina on the MU’s today. Could not link 2 past round 10 or 11. My consistency and diet have been pretty awful lately so it is only fitting to be off PR pace…..but it still is irritating.

  7. Patrick says:

    11+7 rx’d

  8. Scott says:

    9 rx’d. Never did this as rx’d before.

  9. Jake Naumcheff says:

    14+4
    PR by 4 rounds and some change

    scaled the HSPU to crashing down on my spine and kipping my way back up…..I hate my shoulders.

  10. Ron Wood says:

    9 + 6 scaled to jumping MUs by round 2 or 3

  11. Dean says:

    11+6rx’d. PR’d and beat my last attempt by 2 rounds and 4 HSPUs. Felt great! I also has the best MU’s i’ve ever done.
    AAAAnd I finally got a notebook yesterday haha