“Ghostface”
5 rounds for time of :
Run 200 meters
5 power cleans, 155/105
5 ring muscle ups
CrossFit 305 will be closed Saturday but all members are welcome to join us for a WOD at CrossFitA1A.com , 230 71st St, Miami Beach 33141 – friends and family are welcome as well!
4:45 class for me. I challenge ButterBear to a WOD off. I bet he’s not man enough.
Sweet, the first day I steppted foot in that gym was 12/17/10! See ya tomorrow at 5:30pm! Wish I knew who BetterBear is? lol
If you wanna have a showdown let’s make it high noon.
14:49 rx
Failed on the last round on mu… Any advice on a hurting forearm and elbow
Schloimy ice that thing a couple times today. 10-20 min on same time off a couple of times today.
Shloimy- The weight was Rx’ed
Rx muscle-ups are full extention at the elbows and a turnout. Doing them that way will ease some of the stress on the elbows as well. Try to progress towards a straight arm muscle-up (more efficient) and you will crush muscle-ups and prevent elbow pain.
I agree with Chad. Ice and rest.
Showdown at high noon huh?
I may do it at 11 with class.
Oh well, i thought i did it right…
Pete you are talking on the way down to fully extend? but the actually muscle and up…did i get that right?
Yes, full extension (elbows open and turn out/salute at the bottom)
Why is it that everytime I see Schloimy he is always complaining about somphin.
16:29. grip was a little frustrating on the muscle ups,took about a minute and a half for the last one, but overall i was pretty happy. next time will be faster.
5-5-5+ Press
5×90, 5×105, 3×115
WOD1 – 5 rounds of:
5 Handstand or 35lbs press
10 Pistols
15 sit ups
WOD2 – 5 Rounds in 25min
200m run
135lbs cleans
5 muscle ups (couldn’t do more then one at a time)
“Ghostface”
12:19
Slippery
5×20 ghd sit ups
2×100′ 95# db/20# baby farmers carry
20 baby weighted pistols
3×10 reverse hypers
Tabata row 852
All between 105-109
Speed deadlifts 10×2 255
Reverse hyper 3×5 10/30/40
Static hold back extensions x3 for 30 monkish secs
Weighted Situps 3×15 25/30/35
Tabata row 784m
Ghostface: 12:08. Felt good, SS gave me a good push.
18:01rx
was hangin till rd 4 then just bonked on mu’s.
need to carb load more on training days.
http://tinyurl.com/carb-loading-secrets
When you get a chance, take a look at this site. It has some really excellent info about how to carb load for top WOD performance times in a CrossFit context. It’s an interesting take that goes outside the realm of the usual Paleo/Primal framework.
my favorite way to carbo-load is icecream. Or, if its the night before the regionals team competition, chicken fried steak.
umm- chicken is not carbs but whatever works..
Ghostface WOD- 11:43 Rx (PR)