30 butterfly abmat sit ups, 10# plate
50 supermans
5 rounds for time.
Skill of the week: Muscle Up
Notes, tools, articles and ephemera:
- Lots of information on muscle ups from beast skills.
- CrossFit main site muscle up trophy case.
- Developing a muscle-up pt. 1 (stability) with Rob Miller from CrossFit main site.
- Why eat grass-fed beef? from Rosas Farms
- Paleo-friendly baked chicken recipes from www.paleofood.com.
- Here is a link to videos of our CrossFit Threshold friends Chris and Zach doing the Last Chance Qualifier WOD’s.
30 GHD sit-ups25 back extensions3 rounds plus 21 GHD’s21:28Felt dizzy and sick and had some crunching on the GHD’s that I couldn’t correct.
200 du's20 ring dips/30 supermans 5 rounds30 du's/15 squats 5 rounds
Alex3 rounds 15ring dips/30 DU/800M runAbout 15 minK2 5 rounds 30 GHDSU/ HipBack Xten2:58/2:42/2:31/2:42/2:38
Lengthy warm up including 100+ du’s, push ups, kb deadlifts, good mornings, partial range of motion hspu’s, a couple of 225# dl’s and some jacks. “Diane”21-15-917:08First 5 hspu to ground, the rest to abmat. majorly tuckered out from the two days prior, probably should’ve done something else…time to work on the hspu’s/overheads A LOT.muscle ups4 (2 dead hang/2 kipping)3 (2 dead hang)3 (2 dead hang)3 (1 dead hang)2 (1 dead hang)15 total/8 dead hang
broke it up into sets so we could share the GHD. all sub 2 min. best time sub 1:47.
“DIANE”6:40 RxPull up ladder1,2,3,4,5,6,7