Thursday, March 4, 2010
2010 March 4
Good luck to Chris P, Nigel K, and Brian K who will be representing CrossFit Integrity in competing at the North Carolina/South Carolina Sectional Qualifier for the 2010 CrossFit Games this upcoming weekend. The top 15 competitors will qualify for the Southeast Regional Qualifier in Jacksonville, FL this May. Be sure to check out the WODs they will be performing (2 Saturday, 2 Sunday) and keep an eye for the results throughout the weekend.
For time:
Run 400m
10 muscle-ups
20 burpees
40 kettlebell swings (53lb/35lb)
80 situps (abmat)
Run 400m
40 situps (abmat)
20 kettlebell swings (53lb/35lb)
10 burpees
5 muscle-ups
Run 400m
Work through the muscle-up progression and modify as needed. Post time to comments.
CrossFit Integrity, Charleston, SC
20 Responses
leave one →
Good luck guys… The workouts were posted this morning:
http://games2010.crossfit.com/qualifiers/ncsc-sectionals-update.html
26:16/subbed 3 pullups + 3 ring dips for muscle ups
Good luck Chris, Nigel & Brian!!!
CrossFit Integrity, Charleston, SC
I didn’t think about this until after I left…when you sub pullups and ring dips for MUs, do you do them 3 pus + 3 dips x 10 or can you do all your pull ups and dips consecutively?
CrossFit Integrity, Charleston, SC
24:14 Rx. First Muscle-Up WOD Rx. Fueled by Fudge Rounds and Pure Awesomeness.
24:45-did the 8 MUs RX, the rest I jumped in to
CrossFit Integrity, Charleston, SC
19:47 Rx
CrossFit Integrity, Charleston, SC
22:48 – modified MU, the rest Rx
25:33 .. Got through 7 MUs then had to jump the rest.
28:20 jumping MU
CrossFit Integrity, Charleston, SC
34 and change, 8 MUSCLE UPS!!!
Thanks to the coaches and the 7pm class for all the help and encouragement!!!
19:53 Rx.
32:? I was too tired to pay attention to the exact time! Modified MU
Thanks Brian for doing the last set of burpees with me (really you did 2 for every 1 of mine). Thanks Amanda for running the last 400 with me. I really didn’t think I was going to finish this one.
Thanks to Coach Nicky. You did a great job encouraging everyone!
24:41 modified mu Rx on the rest.
26:19 knee jumping muscle up.
I think someone mistakenly grabbed my crossfit sweatshirt tonight. Its a medium with my initials (VY) on the tag. It was around 7pm class. Please check your sweatshirt.
Vanny it’s me! i’m guilty! heheaheh…I guess my sweatshirt is in the gym somewhere just coolin’ out…i’m sorry!
Anthony… i think yours is over by the whiteboards, next to the boxes by the GHDs…. in between the boxes and whiteboards…
Great work today everyone!
CrossFit Integrity, Charleston, SC
17:58 – I think. Thanks Coach Nicky for the push!
Good luck to all competing this weekend.
28:26, modified Muscle Ups (jumping and from knees).
Good luck at the qualifier this weekend.
27:57 4mu’s first round then did 5pullups/5ringdips per 1 mu. Did this in the A.M with Denise…Great job on a challenging WOD!
CrossFit Integrity, Charleston SC