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Monday, August 30, 2010

2010 August 29
by bk

“Muscle-Up Monday”

Take 15 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



For time:
Row 1000m
50 thrusters (45lb/33lb)
30 pullups

Go hard and fast throughout this WOD!  Break up into heats as needed.  No dropping the bars from overhead on the thrusters.

Compare to 1/8/10

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CrossFit Integrity, Charleston, SC
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32 Responses leave one →
  1. Bradley Cohen permalink
    August 30, 2010

    Worked on getting multiple Muscle-Ups in a row. Still struggling with coming down controlled and maintaining the proper grip.


  2. Amy permalink
    August 30, 2010

    Worked on kipping ring pullups and ring turnout
    8:05 Rx PR…really wanted sub 8 but my pullups still suck. 🙂

    Great job nooners!

  3. Brooks DuBose permalink
    August 30, 2010


  4. Denise permalink
    August 30, 2010


    Took almost 3 minutes off and last time I used the green band, so I’m pleased! I’m going to revisit this one when my asthma decides to take a hiatus…

    Way to go Amy! And Jonah, way to push through! You did great!

    CrossFit Integrity, Charleston. SC

  5. Jeff W. permalink
    August 30, 2010

    9.55 (subbed wall balls for thrusters and blue band pull ups)

  6. James permalink
    August 30, 2010

    Did my first Muscle-Up.
    9:32 Rx

  7. Pete T. permalink
    August 30, 2010

    10:41 Rx

  8. Khoung permalink
    August 30, 2010

    From CrossFit Hampton Roads, VA

    Warmup 3 rounds
    20 Double Unders
    10 Pistols (5 per leg)
    3 HSPUs

    For time
    SDHP (115/80)
    Push Jerk (115/80)

    9:09 Rx

  9. Michael W. permalink
    August 30, 2010

    Subbed ring rows for pullups

  10. Derrick permalink
    August 30, 2010

    10:58Rx…previous time was 10:12PR I was probably slower today due to the 50 some pushups/airsquats for warm up plus the MU practice…excuses

    CrossFit Integrity, Charleston SC

  11. Tara M permalink
    August 30, 2010

    13:38 gb
    Felt like I was gonna puke after the row…that’s how I know it was a good workout!
    Great job Jen and 5pm!!

  12. Colin R permalink
    August 30, 2010

    7:16 Rx

  13. August 30, 2010

    Great job Mendy!Great job 6pm! I love working out with you guys!

  14. August 30, 2010

    8:30 Rx
    dont eat a whole pizza the night before a crossfit workout…i cheated on my paleo and paid for it in the gut today

  15. Pat permalink
    August 30, 2010

    3 hr Surf session at the washout

    Worked on Ring hand stand pushups


    8:19 Rx

    Tabata 4 mins:

    Flutter kicks
    Pistols (alt legs)
    45# plate finger grips
    Hand Stand holds

    300 DU’s 7:51


    Way to kill it today Colin
    Fun skill practice BK and Mendy

  16. Scott M. permalink
    August 30, 2010

    9:21 Rx Pull ups took forever. It took me 3 minutes to do 30 pullups. Great workout.

  17. Chris Pace permalink
    August 30, 2010

    6:20 RX PR!

    Great job today everyone! Keep working on that muscle up progression. A lot of progress is being made!

    CrossFit Integrity, Charleston SC

  18. Bridget permalink
    August 30, 2010

    13:27 purple band
    Thanks for keeping me going Sarah!

  19. Ryan M permalink
    August 30, 2010

    8:41 Rx missed PR by 31 seconds

    Farmer’s carry WOD with Brian K
    3 rounds:
    200 m walk holding 70# kettle bell in each hand
    20 hip extensions
    20 GHD situps

    Time: 19:22 Rx + 30 reps on last round

  20. Sarah F permalink
    August 30, 2010

    24:01 RX Brutal day to start back to 😉 Thanks Bridget and everyone that got done before me! 🙂

  21. Meredith permalink
    August 30, 2010

    13:01 – purple band; I worked on kipping beforehand. Still struggling 🙁

  22. Alex B permalink
    August 30, 2010


  23. August 30, 2010

    Timothy wanted me to run with him when I got home with him so we ran (slow jogged) 2 miles.
    I then did the wod at home and it was pathetic, 10:50 Rx

  24. Lovick permalink
    August 30, 2010

    Got my first MU!!! Thanks 7 o’clock class, great job everybody

  25. Lynn permalink
    August 30, 2010

    Congrats Lovick and Zach on your 1st MUs!

    9:00 Rx
    50 GHDs and 45 hip extensions

  26. Adrian permalink
    August 30, 2010

    12:23 Rx

  27. Brian K permalink*
    August 30, 2010

    Congrats to those who completed their first muscle-up today!… and to all who are practicing and working hard on the progression. Keep up the great work!

    Nice job Chris in beating my previous time, looks like I will have to go for your time on Saturday.

    CrossFit Integrity, Charleston, SC

  28. Nick R permalink
    August 30, 2010

    12:12 Rx

  29. Vanny permalink
    August 30, 2010

    10:41 Rx

  30. Eddie permalink
    August 31, 2010

    Jealous of everyone! Pissed I missed this one, had to work until 9:00 p.m.
    Did a WOD at the house after work.

    Max Static holds (warm-up):
    Straddle L-sit (bent legs)= 35 sec
    Front Lever (advanced tuck) – rings= 29 sec
    Planche (frog stand)= 36 sec
    Reverse push up hold= +1 min
    Back Lever (advanced tuck) – rings= 15 sec
    L-sit= 26 sec

    Complete 3 sets each:
    1 (Back Lever – rings)-15 sec + 5 Bodyweight Rows – (rings)
    1 (L-sit – rings)-15 sec + 5 pseudo planche pushups, lift the feet at the bottom – (rings)
    1 (Front Lever – rings)-15 sec + 5 Body Levers

    Finish the workout with 10 Bridge Wall Walks

    Ab workout after….smoked.

  31. Ryan I permalink
    August 31, 2010

    12:44 Rx – Thanks for all the encouragement and advice.

  32. Drew permalink
    September 9, 2010

    14:17 rx

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