WOD:
A. Pull-Up or Muscle-Up Training/Strength/Skill Development: 2-10 reps EMOM x 10 minutes
weighted, strict, kipping, butterfly, banded, ring muscle ups, or bar muscle ups
B. 8 minute AMRAP of:
6 hang power clean 135/95 RX+ 185/125 (55 and over 105/70)
12 WBS 20/14 10’/9′ *ball must clear line*
36 double unders
rest 2 minutes
Finisher: 800m run for time
Tiffany and Mandy G! Beautiful form! 🙂
Tiffany!! My new rack partner friend rocking out on that KB!
And Mandy! My OG friend for life! You are so strong and inspire me all the time.
MANDY!!! This sweet face spells trouble, my friends. I know that look! Trouble!
Welcome Tiffany!
5+6 Rx
3:14
Bar MUx2-3sets, 4 sets 7 Butterfly PU, 3 sets 4CTB
4+6 RX weight singles 72
3:48 1000 meter row
A. Strict and Kipping PU
B. 3 even at 85#
C. 4:16
Rockin’ old school hair band music this morning with Kodi.
No one has mentioned Paul D’s good side showing out in that pic too. I’ll be that person. Way to go Paul!
Thanks Dani–I’ll take it…even though the beard should technically be my “good” side…
Looking strong Tiffany and Mandy!!
4 rds Rx
3:47
Interesting article…
http://www.t-nation.com/training/future-of-crossfit-training#.VNkh-yhSazo.facebook
What is your opinion?
Mine is I think capacity is still huge but strength is going to be a key factor not body weight movements.
This reads like most T nation articles. Thibaudeau is on the outside looking in, he’s not a competitive CF athlete. So, his opinion doesn’t count for much with me. Rippetoe was making the same arguments for a strength biased CF before he cut ties with the community back in 2010.
Most of what Thibaudeau is saying is on mark, but I don’t think he has any clue about building the mental fortitude required to have an elite level work capacity. So, he dismiss it as superfluous.
3+44rx+
6:36
A. Alternate each min. Dead hang- Weighted 2pd- Ring MU
B. 3+45 Rx
C. 4:23
3+10 @ 185#, scaled to 72 singles per round
4:19 on 800 meter run
Great job Steve!
Thanks Matt, much appreciated.
A. Worked on butterfly pull-ups (ugly)
B. 5+2 Rx
C. 3:40
Mine were ugly too, I can do 1 at a time. Ha!
3+6 rxd
4:36
2+33 subbed 275 deadlift for hpc
3:06
Great job on the 800 meters Justin!!
4+28 rx+
3:46