Monday, August 30, 2010
2010 August 29
“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
then……..
“Jackie”
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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Worked on getting multiple Muscle-Ups in a row. Still struggling with coming down controlled and maintaining the proper grip.
WOD
10:42rx
Worked on kipping ring pullups and ring turnout
8:05 Rx PR…really wanted sub 8 but my pullups still suck.
Great job nooners!
8:34Rx
11:22/bb
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
9.55 (subbed wall balls for thrusters and blue band pull ups)
Did my first Muscle-Up.
9:32 Rx
10:41 Rx
From CrossFit Hampton Roads, VA
Warmup 3 rounds
20 Double Unders
10 Pistols (5 per leg)
3 HSPUs
For time
15-12-9-6-3
SDHP (115/80)
Push Jerk (115/80)
9:09 Rx
11:12
Subbed ring rows for pullups
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
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!!
7:16 Rx
9:44Rx
Great job Mendy!Great job 6pm! I love working out with you guys!
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
3 hr Surf session at the washout
———————————-
Worked on Ring hand stand pushups
WOD
8:19 Rx
Tabata 4 mins:
Flutter kicks
Pistols (alt legs)
45# plate finger grips
Hand Stand holds
300 DU’s 7:51
…spent
Way to kill it today Colin
Fun skill practice BK and Mendy
9:21 Rx Pull ups took forever. It took me 3 minutes to do 30 pullups. Great workout.
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
13:27 purple band
Thanks for keeping me going Sarah!
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
24:01 RX Brutal day to start back to
Thanks Bridget and everyone that got done before me! 
13:01 – purple band; I worked on kipping beforehand. Still struggling
11:53Rx
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
Got my first MU!!! Thanks 7 o’clock class, great job everybody
Congrats Lovick and Zach on your 1st MUs!
9:00 Rx
50 GHDs and 45 hip extensions
12:23 Rx
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
12:12 Rx
10:41 Rx
Jealous of everyone! Pissed I missed this one, had to work until 9:00 p.m.
Did a gymnasticbodies.com 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.
12:44 Rx – Thanks for all the encouragement and advice.
14:17 rx