It’s another technical skill this week, muscle-ups. Getting that first muscle-up is a major milestone, and an incredibly exciting moment for a CrossFitter. It requires strength, speed, and coordination, as well as plenty of practice. It also looks super cool and bad ass. After that initial muscle-up they often come in bunches, and it’s a good thing, as is typically the case in CrossFit the substitution (4 pull-ups and 4 dips) is worse than movement itself. Whether you’re working on getting your first, or stringing a couple together for the first time, I’m looking forward to seeing you high above the gym floor, with a wicked big grin.
August 23rd, 2010
Skill: Muscle-ups
Strength:
Low Bar Back Squat
5-5-3-3-1-1-1
WOD:
Tabata Rowing
for Distance
Row 20 seconds on, 10 seconds off for 16 rounds (8 minutes). Score is meters rowed.
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Vanessa’s moving out west to pursue new opportunities. Next week is her last in Boston, but she’s giving the going away presents, and offering 1 hour massages at the discounted rate of $72 until she leaves town.
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LBBS: 125kg (Failed 130)
WOD: 1508m – still need a rowing lesson; using all arms….
LBBS: 140kg
WOD: 1814m
LBBS: 105kg (failed @ 110, so close!)
Row: 1571
LBBS 86kg
Row 1557m
(to all who dislike rowing: this one is really fun!)
You and I clearly have different definitions of the word “fun”.
Fun?? You’re crazy.
LBBS- 100kg
Row- 1658m
LBBS: 105kg PR
Row: 1726m
Scott, great numbers today! Keep it up.
LBBS 1.0 (how I’ve missed all of these lifts before, I don’t know) — 45kg. Eh.
WOD — 1571m; need to work on pulling harder, but I liked this one.
Way to go heavy, 5:30′ers!
Nice work after absolutely CRUSHING the Gloucester 7 miler yesterday.
Stacey makes funny faces when she does muscle ups.
LBBS: 52kg (could have done more…sigh).
WOD: 1410m…apparently my hammies weren’t happy today. They rebelled at about round 4.
It’s good to be back and hopefully done with medical mishaps for a while!
LBBS : 120 kg PR
Row 1628m
145kg lbbs
1803 meters on the row