WOD 9265- Tuesday
CFQ takes on Spikeball on a Sunday Afternoon.
Five rounds for time of:
5 Muscle-Ups
21 Good Mornings 65# M/ 35# W
350 M run
If you don’t have muscle ups, scale to assisted muscle ups or sub 3 pull ups and 3 dips for each muscle up.
Congrats to Mike V for receiving his CrossFit Level 1 certification over the weekend!
18-31 27th Avenue
Tough workout for me this morning. I had trouble getting a grip on the rings from my very first muscle up. Finished 1 round and 4 MU’s (with many misses) by the 30 minute cap. You’ll see me practicing these often from now on, and the next time they come up in a workout I’ll be ready.
Wil – watching you bang out that last set was inspiring! Thanks for the encouragement. Dave – keep working that progression and you’ll get your first muscle up in no time.
Mikey- Great patience and persistance on today’s WOD.
Ladies! Way to rock the upper body strength today that is really tough .
Wil, nice to see you hulk out…its been a while. I knew you would like this WOD.
Hi everyone!!! I am making my way back to crossfit very soon! Missed everyone. Who wants to sign up for this with me?http://www.downanddirtymudrun.com/training.cfm
Mamicita! post it on the CFQ facebook page too so people can see it
I’m in
This WOD was CRAZY!!! My hands are getting more man-tastic by the day!
Scaled:
15 pullups
15 dips
21 GM’s (15lb bar)
350 m run
Made it through 4 rounds in 29:32. GUH!
Congratulations Mike V.!
My Mamie!!!! – I’m doing the Mud run, too!
##WORKOUT (in Europe):
Front Squats 5 @110lbs; 5 @ 135; 5 @ 155
conv Deadlifts 5 @ 198; 5 @ 242; 10 @ 286; 10 @ 242
3 rounds of
Dumbbell Swings 15 @ 48
Sit Ups 20
in 4:00 min
##NUTRITION-Log:
bfast: 1/2 chicken
lunch: 4 egg omelet with broccoli & spinach
dinner: asparagus soup with poached 2 eggs
WOD 29:40 I want at least one complete muscle-up please!!!!
WOD: 29:33
15 pullups & 15 dips (didn’t complete last round)
35lbs good mornings
WOD: completed the 5 rounds – did 15 pullups and 15 dips – time 26:27
pullups: started with black/blue band then had to switch back to green
dips: used red band on bars
good mornings: 15 lb bar
26:09, assisted MUs, 35lb GMs
21:04, assisted muscle ups, and 30lb bar for good mornings.
27 mins only assisted MUs. Everything else RX’d.
24:00, assisted muscle ups, 30 lb bar GMs.
Congrats Mike! Yeah those muscle ups are no joke. Thanks for the encouragement both mike and will.