Complete as many rounds in twenty minutes as you can of:
4 Handstand Push-ups
8 2-Pood Kettlebell swings
Post rounds completed to comments.
as Rx’d 12+1 PR (previous 9 scaled)
6+2 hspu(scaled) still can’t do a full muscle up. great job jakub
3 rounds as rx’d, wasted about 10 minutes trying to get another muscle up, then switched to assisted muscle ups for the last 2+ rounds. I really suck at muscle ups.
Great work Jakub
5 rds + 4 ring dips
6 pullups on rings/6 dips on rings
12 kg KB
HSPU were as low as I could go (and would never be counted by Russell)
12kg KB in order to make sure I kept my chest up at the bottom. Probably should have done 16kg in retrospect. Oh well. I am tired, my lower back is tired-er and I need a rest day!
8rounds even (8 ring pu,8 skb,8step pu)
10 Rounds (pr)
New rings are a bit harder than the other rings. They spin and slip more, which I am sure points to stronger and better at a MU.
Team DU work :
4 rotating rounds of 30 DU then 200 M Sprint
15 rounds of 1 minute max DU or Singles
My young partner pooped out on the running (genetic flaw from dad) and wanted to switch to 1 minute of work 1 minute of rest. She was given a minimum of 30 singles and she could stop, pressing the need for speed she did between 18-22 seconds of work. I was shooting for 120 singles or 30 DU’s. Most linked where 27.
I thought my fellow crossfitters might get a kick out of the following excerpt from an email I received from a friend of mine that I recently introduced to CF…
“I stopped by Gold’s Gym yesterday just to check it out and totally got ambushed by some dude trying to get me to sign up. He showed me their circuit training machines and the clock on the wall and tried to convince me that training for 45 seconds on eight different machines was “pretty close to CrossFit”.”
Awesome! I am assuming that the rest of the conversation consisted of the “fitness expert” telling my friend that they recommend a low-fat, whole grain diet and extensive steady state cardio for fat loss.
Scaled: 8 ring-pulls, 4 HSPU with box, and 28 kg. KB.
9 rounds even.
5 rounds + 4 pull-ups scaled 6 pull-ups/ 6 ring dips(that became impossible)
4 hspu , 16kg KB (1x), then 20lb KB (4x)
All in all it was tuff and my back is sooo tight!!!!
p.s. Kat, my head didnt touch the floor either. I counted it though!:)
16 + 1MU
Had trouble linking MU’s past round 13 or so. Had about 10 failed MU’s which was very frustrating…should have realized this and stopped trying to link 2.
Please keep an eye out for my new Blue Innovate shoes that were stolen from the Matrix lockeroom. I left them on accident Monday at lunch and they are gone. I am not worried about the shoes as much as the $250 orthodics in them. I really want them back.
By the way, I was recently informed that doing pull-ups on the rings is retarded. Apparently, I was incorrect when I assumed them to be a good pre-muscleup practice. Sorry to me and sorry to Ashley who watched me painstakingly do them this morning!
Did the crossfit endurance workout at lunch since we’re in crunch mode here.
90 second sprint, 90 second rest x 6 rounds. + 1/2 mile warmup and warm down. 30 min exactly and close to 3 miles.
4 rounds for time of:
Run 400 meters ( + or – 50 meters)
24″ Box Jumps-25reps
225# Deadlifts- 10reps
Sit Ups – 30reps
Scaled: 6 pull-ups, 6 ring dips
4 HSPU (shallow)
8 KBS @ 24Kg
6 rounds + 7 KBS
6 rounds + 3
6 Pullups, 6 Ring dips, 4 HSPU, 8 24kg KBS
Last time did 4.5 rounds with 16kg KB so this was an improvement.
*Had trouble getting ring dips to full depth on the last couple rounds*
Scaled: 6pullups/6 ringdips (no muscle ups – grrr), full HSPU, 53lb KB 6 rounds + 3 KBS.
Kat, I asked Russell about the measure for a full HSPU and he said the ab mat under head was a good standard, but since I was scaling the muscle up not to worry about using the ab mat, especially since my HSPU were going lower anyway. Don’t know if that is what we will be using for a mark to qualify a workout as Rx or not, though. My head didn’t touch the floor either but it got within a couple of inches.
Tied last time with 13 rounds. I missed on 1 muscle-up and almost 2 more due to sliding off the left ring. Doing a dip with your hand on the right ring and your wrist on the left hurts.
Really struggled with even one MUs for about 5 mins in Rd 2. Usually do not have too much trouble with MUs. Hands tore up from Mary, so all the tape may have had an effect. Learned how to do kipping MUs as a result (always strict before), which helped me get back on track. I will be happy with the learning a new skill even if I did not bust my butt on the workout as a whole.
Yep, I’m tired. Wrote down the workout (as rx’ed) and then how I scaled it (in my notebook), but then forgot to write down how many rounds I completed……Hopefully it’s still on the board tomorrow.
I think it was 7 rounds even on : 8 ring rows
8 HPUS on wall, but only going down barely
8 kbs w/24kg KB
Lower body has recovered, now soreness is wreaking havoc on my upper body….
Calgon take me away!
Hmm, my numbers seem low but I’m stoked. I linked MUs for the first time ever today! 4 rounds linked. Also all the kettle ball swings were unbroken. I had the most trouble with HSPUs due to my wussy upper body strength. Anyway, happy to have some upper body workouts these past few days. I needed them.
6 rounds even.
200 double unders while cooking hamburgers on the grill.
lettuce wraps instead of buns.
Then I set my new set of Rogue rings up inside my pullup cage.
4 sets of
5 ring dips
5 butterfly pullups
It’s kettle bell not kettle ball. Congrats on the linked muscle-ups.
Was wondering why I’ve been feeling like sh_t for the past 3 days.
I thought the urine was kinda dark yesterday. Yep, Friggin’ Rhabdo… again. I suck.
Total CPK 22,000.
5 rounds + 6 dips, 2 pull ups
scaled: 6 ring dips (toe on box), 6 pull ups, 4 HSPU (very shallow), 8 KBS 24kg
I feel like I grunted on every rep in every exercise. That was tough.
[…] WOD: Perform set every minute on the minute for 20 minutes: 5 pullups 10 pushups 15 squats *everything unbroken except for maybe two or three rounds of air squats. Took a one or two second break. **picture- handstand pushups courtesy of Crossfit Huntsville […]