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Wednesday, 24 August, 2011

Posted by Mandee on August 23, 2011   |   12 Comments

Warm-up:

10 skin the cats followed by 10 minutes of practice on the muscle-up transition

 

Workout:

Three rounds for time of:
12 Muscle-ups
75 Squats

Austin Malleolo 7:40, Kristan Clever 9:31, Pat Sherwood 10:43, Miranda Oldroyd 14:13, David Shanahan 14:13, Rebecca Voigt 16:50.
Post time to comments.

 

Cool-down:

10 minutes of dynamic ROM hip drills

 

Powerlifting:

3 x 5 Ring dips

3 x 5 Pull-ups

 

Dynamic Effort Bench press

3-3-3-3-3-3-3-3-3

 

3 x 10 Dumbbell shoulder press

3 x 15 Barbell bent over row

5 minute AMRAP of wall walks

 

“CrossFit for Athletic Performance: Part 2” with Chip Pugh and Rich Froning Jr., CrossFit Journal preview video [wmv] [mov]

“Game Time” – video [wmv] [mov] [HD mov]

WOD Demo with Pat Sherwood and Miranda Oldroyd – video [wmv] [mov]

 

12 responses to “Wednesday, 24 August, 2011”

  1. Carson says:
    August 23, 2011 at 7:01 pm

    This pic is funny to me…Aaron is working hard…and the rest of us look like we’re just standing around, LOL
    Great pic, Jake!
    Nice work, AP!

  2. Eric Hedges says:
    August 24, 2011 at 4:04 am

    INTENSITY AP keep up the great work!

    Great pic, Jake!

  3. Larry Lowe says:
    August 24, 2011 at 6:23 am

    18:03 rx. PR by 2:04

  4. one! one speck on the floor! two! two specks on the floor! three!... says:
    August 24, 2011 at 10:14 am

    Rx’d
    22:23

    Need to get back in the habit of practicing MUs. Finally remebered the need to stay violent through the top to get through and into the dip. Last set of squats unbroken.

  5. russell says:
    August 24, 2011 at 10:51 am

    Bench pressed 265 today. Could have gotten more but I was by myself and 275 didn’t seem like a good idea without a spotter. Also.. for anyone looking to do bar-dips in the gym, the best method I’ve found is putting two GHD’s together side-by-side at an angle. This makes both of there exterior handles into a pair of dip bars that can be nearly parallel to each other. It worked well.

  6. Josh M says:
    August 24, 2011 at 5:18 pm

    22:56 rxd

  7. Mac says:
    August 24, 2011 at 6:11 pm

    14:28 (2,3,4 muscle ups) This was the first day that I was able to do muscle ups and although I can not do twelve the technique finally made sense. Thank you Tracey for the help!

  8. Ben says:
    August 24, 2011 at 7:30 pm

    I benched 165 today in powerlifting. That is a 10 lb PR over my prior PR of 155. We were using the abmats to shorten the range of motion, so I’m not sure how much of an improvement that actually is.

    But I will say that my bench has increased approx. 30 lbs in the past month, and I’m sure the powerlifting class is a big part of that.