Monday, August 20, 2012
2012 August 19
Great job to everyone who competed in Rumble By The River over the weekend! Job well done by all!
Take 20 minute to work on Muscle-Up technique
then….
9-15-21
front squats (135lb/95lb)
pullups
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CrossFit Integrity, Charleston, SC
34 Responses
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Muscle up work . . . got one.
WOD: 10:19 – 115#
Nice work Rueben!
muscle up work…still working
WOD: 6:59- 53#, ring rows
25 GHD situps
Congrats Rueben
4:07 RX
GVT Front Squats at 225
French Montana
WOD at home. 9:26. 50# and red band for PUs after first round.
2 min max DUs – 44.
6:38Rx
10:35 Rx
Rueben nice work bro! I remember that day well.
WOD: 7:20 Rx
10 x 3(7) & 4(3) MUs EMOTM
WOD: 7:17 Rx
5:24rx
7:24 Rx
10:29 95#
4:34rx
Muscle up work.
10:44 65#, rx pullups
7:34 55#/rr
Congrats Reuben!!!!
Bench Press 135×10, 155×8, 175×6, 185×2, 135×10
Muscle ups: strung 3 in a row, can now do sets with both false grip and normal(open) grip. Did 3 sets of 3 but must work on maintaining momentum for higher rep counts.
WOD: 7:20Rx
8:52 Rx
Nice work on your MU Rueben!!
Great job Reuben!!!
Strict muscle up work
4:13Rx
Hatch w/ Megan – week 6 day 2
Rowing and abs workout w/ Megan:
Row 750m, 25 abmat situps, 25 reverse situps
Row 500m, 50 abmat situps, 50 reverse situps
Row 250m, 75 abmat situps, 75 reverse situps
stretch 20 min.
Hatch with Sarah- wk 7 day 1. Bs pr 110#!
Then:
Row 750m, 25 ab mats, 25 reverse ab mats
Row 500m, 50 ab mats, 50 reverse ab mats
Row 250m, 75 ab mats, 75 reverse ab mats
Stretching
9:45 95#
4:11 Rx
MU work
WOD: 9:41: 55#, rr
Muscle up transition work
Chin up work. Did a few dead hang chin ups then added a kip
WOD 12 or 13 something 65# rx pullups.
Stretch/ roll
Du work
MU Work
WOD: 8:53 @ 75#/rx pullups
Thanks for yelling at me Pat
.
11:something Rx. 2 weeks off… no excuses.
-Brent.
20 min muscle-ups work
-mostly strict
WOD
3:53 Rx
Great work by all today! Congrats Rueben on your first MU!
CrossFit Integrity, Charleston, SC
10:47 Rx
WOD 9:13 scaled #85, rr
*came in as soon as I got off work so missed MU skill development
6:40 Front squat 95#, RR
9:30 Front squat 95#. Mostly regular pullups (need work on kipping)
8:10 Rx .. Did Tuesday after wod