Monday, 26 Apr, 2010

Posted by Mandee on April 26, 2010   |   24 Comments

For time:
50 Wall ball shots, 20 pound ball
10 Muscle-ups
40 Wall ball shots, 20 pound ball
8 Muscle-ups
30 Wall ball shots, 20 pound ball
6 Muscle-ups
20 Wall ball shots, 20 pound ball
4 Muscle-ups
10 Wall ball shots, 20 pound ball
2 Muscle-ups

Graham Holmberg 10:27. Post time to comments.

The Cause of the Earth’s Climate Change is the Sun” by Dr. Jeffrey A. Glassman.

Are You Running Yourself to Death?

24 responses to “Monday, 26 Apr, 2010”

  1. Larry Lowe says:

    17:59 rx

  2. Garrett D says:

    19:00 w/ ring row MU transitions

  3. Emily D. says:

    Great pic Katie!

    interesting article….I knew there was a reason I hated running 🙂

  4. Justin says:

    23:52 as rx’d
    slow on muscle ups, still hate wallballs

  5. Kyle Mosier says:

    19:58 with ring row M/U transitions. Slower than I wanted, but I’m fighting a head cold.

  6. joe c says:

    22:58 as rx

  7. Todd Mc says:

    24:22, with approx 40% real muscle-ups and 60% jumping muscle-ups

    my method was to do as many real muscle-ups as possible each round, then switch to jumping when reached failure

    wall-balls went well, felt like i had a good rhythm going and shaved some time, spent most time on muscle-ups

  8. Kerri says:

    Awesome pic Katie!! Wondering if this is THE first or the second PR that day!!! Flick those wrists and fast elbows and you’ve GOT IT!

  9. AlissaRamsay says:

    Apparently I bruised my right heel 2 weeks ago, ignored it last week, now in pain pretty much all the time- Saturday’s weight overhead did me in. Anyone have this happen? How long to stay off/rest… kinda mad about it.

  10. Karen says:

    Didn’t really time this one (30+ min). Happy to get some muscle ups, but they were SLOW, intermittent (probably 1 for every 5 attempted), and very frustrating. Mental reminder: KEEP ELBOWS TOGETHER. Decided to get 2 MU a round for first 3 rounds then got 1 in 4th round. Stopped after that due to time restrictions and elbow joint tenderness. Finished wallballs.

    Wallballs were rough but I did link first 30 or so. Not activating my posterior chain AT ALL. Box Squat therapy.

    Congratulations, Nate, on getting your first Muscle Up today!

  11. Russell says:

    Great Job Nate on the first time MU, and good job to Karen and Robert in the lunch class for staying late to push through and finish this one.

    Did “Paul” as Rx’ed. Whined for a while about how tired and sore I was and how I wasn’t going to go hard and then remembered that this was a hero workout- 16:07.

  12. Jake Naumcheff says:


    Muscle-ups are getting a little better, I just have to convince myself that I don’t need 10 seconds of rest or more for me to get another one.

  13. klowe says:

    12:45 – WBS went fine. Felt I was a bit to conservative on the MU’s….but I only missed on one rep, so who knows?

    Great WOD though. Like the programming.

  14. Robert S. says:

    Like Karen, I didn’t really time this WOD. I finished around 35 minutes, though. I got 8 MU on the first round before going back to WBS. After that I got anywhere between 2 and 5 on each round. I was able to link 2 twice which made me happy.

    WBS felt good, I just need to work on ensuring that I catch the ball in a good position when I get into the higher reps.

    Thanks for motivating me today, Karen!

    Great job today Nate! You made it look easy!

  15. Tasha W says:

    20:30, 10# WBs. Lost time waiting on rings, but I won’t lie, I rather enjoyed the break after those WBs. Need to work on not pushing off my toes when I get tired.

  16. Daniel says:

    as Rx’d


    Took it slow on MU’s, but they felt better then ever. Maybe rest is a good thing? I hear Russell’s voice in my head.

  17. Barry S says:

    We did a double under / box jump doublet today:
    50-40-30-20-10 double unders, alternating with
    10-20-30-40-50 box jumps (it’s on the side of the bldg…guessing my spot was about 24-26″


    I can string 8-12 du now, alternating single/double…time to move on up!

  18. Aaron says:

    18:47 as rx’d

  19. Slade White says:

    17:50 using the ring row/muscle up practice. Only had to wait for the rings one time. Still not there with the muscle up.