Warm-up:
Row 500m then:
2 rounds
10 partner wall ball sit ups (5 each)
3 muscle up transitions (other partner does HS hold then switch)
Workout:
For time:
25 GHD sit-ups
1 Muscle-up
20 GHD sit-ups
2 Muscle-ups
15 GHD sit-ups
3 Muscle-ups
10 GHD sit-ups
4 Muscle-ups
5 GHD sit-ups
5 Muscle-ups
Austin Malleolo 4:25, Kristan Clever 4:41, Chris Zienkievicz 4:41, Matt Chan 4:57, James Hobart 5:20, Jeff Tincher 5:29, Kevin Montoya 5:31,Laurie Galassi 5:44, Danielle Edmundson 6:57, Rebecca Voigt 7:05.
Post time to comments.
Powerlifting:
A. Power clean- Find a 1RM; Rest as needed between efforts
B. Close Grip Bench Press- Find a 1RM; Rest as needed between efforts
C. Close Grip Bench Press 85% 1RM x 1 set AMRAP @30×0;
“CrossFit After Professional Baseball: Finding That Competitive Outlet“, with David and Jason Benham, CrossFit Journal preview video [wmv] [mov]
Mel Ockerby’s 2:38 “Fran” at the 2011 Reebok CrossFit Games – video [wmv] [mov]
looking good, girl!!!
Rx’d 22:??
Stopped with 4 MUs left. Frustrating, sorry for the outbursts to those around me. If you got MUs, practice them… Had to stop before I shredded my shoulder. Thanks Tracey for the mental cues.
Wow this WOD takes a little zap out of the kip from the GHD sit-up saturation. Gotta love CrossFit and CFHSV.
3 RM Deadlift
EMOTM 3 reps Power Clean 175
CFHSV WOD GHD sit-up and Muscle ups = 6:56 as RXd
Was only linking 2 MUs at a time.
Train Hard, Train Smart, Train to Survive! OkieDB Out
9:02 RX
Left bicep tendon in the elbow is a little sore.
rx’d, stopped at 19 minutes but had 3 muscle ups to go
After multiple fails and a lot of blood I decided to call it a day 🙂
23:12 with MU transitions. Thank you Tracey for the coaching! My goal is to have a MU by the end of February or latest 1st of March. March will mark 1 year at CFHSV. Great morning!!!
For those of you that don’t already know, Steve Price was recently selected for promotion to the rank of Captain with Huntsville Fire/Rescue. This is a huge step in a firefighter’s career and requires a great deal of trust and respect from both superiors and subordinates. Captain Price will be asked to make very tough decisions on a daily basis and deserves a hardy congratulations from us all. So, the next time you see Steve please show him some CFHSV love!
Congratulations Steve!
I’ll be mountain biking today for my workout. See yall tomorrow, 4:30.
17:20 rx’d
Congrats to Captain Price
Congratulations Steve!
24:01 Rx but stopped short as i could not get the last Muscle Up. 🙁
Congrats Steve!!
Working 3:1 false-grip strict ring-to-chest pullups and rign dips as sub for MU. GHD as Rx’ed. 17:08 total. Working OHS squat after, got up to a 5rep set at 165#
19:51 scaled
Damn you, muscle-ups
Congrats Steve!
Came to open gym today to work on Power Clean and Jerk.
135 warmup
225 x 6
245 x 1
255 x 1
265 x 1
275 FAIL
Thanks for the running form drills from Josh.. I will be doing them daily.
10:50 rx’d
100 pistols afterwards in 4:15