Monday, August 23, 2010
“Muscle-Up Monday”
Take 18 minutes to work on muscle-ups.
For those who do not have muscle-ups, work on:
- ring dips
- ring pullups
- ring pullups using a powerful kip
- transition technique
- muscle-up progression
For those who have a muscle-up, work on:
- fine-tune the transition
- stringing together multiple muscle-ups
- flashing the wrists out at the bottom
- regular grip muscle-ups
- raise the rings a few inches for a needed jump to get to the rings
then……..
As many reps as possible in 2 minutes:
parking lot sprint
hang power clean (135lb/95lb)
rest 1 minute
As many reps as possible in 2 minutes:
parking lot sprint
pushups
rest 1 minute
As many reps as possible in 2 minutes:
parking lot sprint
knees-to-elbows
rest 1 minute
As many reps as possible in 2 minutes:
parking lot sprint
wallballs (20lb/10lb)
You have two minutes per each interval to complete a parking lot sprint and as many reps as you can of the exercise. The quicker you complete the sprint, the more time you will have to complete the reps. Your score is the sum of all reps.
Post total reps to comments
Muscle-up Monday?!? Not after this weekend!
I mean, I’ll be there…flopping around like a dead fish…but don’t think it will be pretty.
Happy Muscle-Up Monday Everyone.
10 MUs (4 in a row PR)
13 Cleans Rx
50 Push-ups
21 KTE
27 Wall Balls.
Post total reps overall to comments
CrossFit Integrity, Charleston, SC
Worked on the powerful kip and the transition.
100 reps Rx…certainly paying for the weekend.
Great job, Alex! I hope your goods fully recover from that little accident with the bar.
9 PC- kinda hit myself in “myself” with the bar… cant say i wasnt keeping it close to my body.. thank you Amy for the moral support
40 PU
20KTE
21 WB
2 puking heaves over the back railing
Dont know if I can count the last one but 90 reps Rx
133 reps Rx (25/55/30/23)
CrossFit Integrity, Charleston, SC
Almost got my first MU from a jump. Not RX but getting there.
99 total:
25 cleans @95#
25 Push-Ups
18 KTE
31 Wall Balls
Mike, you were a beast today! Great job!
Hey Everyone,
Just wanted to send it out there again that I will be setting up the Fantasy Football league for the gym. If you are interested just email me at nickgrothe@ymail.com. I have only had 2 guys email me so far, so we have plenty of spaces left.
Nick
Amy, thanks! BTW, I really think you’re getting close to a MU, can’t wait to see it!
18/43/20/29 Rx
105 reps
6am class
CrossFit Integrity, Charleston, SC
Deadlift
5-3-2-2
225-315-405-455
Squat Snatch
5-5-5-3
95-95-115-135
Muscle Ups
Worked on regular grip MU’s
30 MU’s for time
6:16 RX PR!
WOD
28/50(half were hands off floor)/31/35
144 total reps
CrossFit Integrity, Charleston SC
88 reps, as Rx.
Also still so close to the 1st muscle up, not today but i will get you soon you rings you.
30 MU’s for time: 11:34Rx…with the rest of the practice time worked on and did my first regular grip MU. Also fooled with burpee MU’s
13,32(half with hands off the floor),23,20=88
CrossFit Integrity, Charleston SC
Front Squat
20-3-15-2-10-1-1
95-135-105-150-115-170-180(PR)
Push Jerk
10-8-6-4-2
95-115-125-135-145
——————————————-
Worked on Stringing together Flashed out MU’s
13/50/38/35 Total Reps: 136 using #115 on Hang cleans. Damnit.
Cleans are gonna be my new thing
11 Cleans (65#)
33 Push-ups
20 KTE
24 Wall Balls
Total = 88
50 GHDs
YAY Derrick we tied again
126
18 pc Rx
40 pu Rx
34 kte-assisted
34 wb Rx
Way to go Bridget! Thanks for being my “go girl”
13 hang cleans 65#
36 knee pushups
14 KTE
26 wallballs
89 total reps
22-6o-16-20
118 Rx
OK, doing this from memory so my numbers may be off…
25 pc/65#
35 push ups
15 kte
25 wall balls
total: 100 which was my goal (hopefully I got the #s right)
kte’s were hard, my shoulder does not like hanging, so the delay in getting set up for them was a welcome relief
Congrats to Ryan & Kim for doing their first group WOD!
CrossFit Integrity, Charleston, SC
Did a total of 23 MU’s stringing sets of 3, 4 and 5 together.
19-42-33-25
119 Rx
16 hang cleans
34 pushups
23 KTEs
34 wallballs
total = 107 Rx
20 hang cleans 65#
33 pushups
25 KTE
32 wallballs
110 total reps
Thanks for the push Evaline…and nice work!!!
Hang cleans: 23
Pushups: 44
K2E: 20
Wallballs: 26
Total: 113
Bunch of muscle ups! Finally got muscle up – front roll – muscle up!
23 hang cleans
61 pushups
29 KTEs
30 wallballs
total = 143 Rx
Did last Sat. WOD:
4 Rounds for Time:
40 Double Unders
40 Ab Mats
400M Run
17:41Rx
2 hang cleans at 95#, 14 scaled down to 65#, lost some time = 16 total
40 pushups
30 knees to elbows
30 wallballs
Total – 116
Back Squat…. 20 sets of 5, resting 1 minute between sets.. 225lbs
34/56/28/38…. 156 total
CrossFit Integrity, Charleston, SC
53 air squats, 45 pu, 20 k to e, 16 wall
17/46/30/26