Gymnastics Warmup
WOD
10 Rounds
- Sprint to Back of Parking Lot
- 3 Muscle Ups
Charlottesville's most experienced functional fitness and weightlifting center.
Charlottesville's most experienced functional fitness and weightlifting center.
Gymnastics Warmup
WOD
10 Rounds
Suggested sub for muscle-ups?
2 for 1 pullups/ring dips
Distance on these sprints?
About 120 yards id guess
240m
http://www.mapmyrun.com/route/us/va/charlottesville/108128927859820201
19:15 (box dips, red band pu 5 rds, blue band 5 rds)
hooray for running in a wod, first time in 2 months!!
You missed last week’s 800m of suck – make it up sometime, you’ll get all the running you need!
19:13 3 unassisted PUs/ 6 RRs per round.
19:13 5 box jumps & 5 GHD situps sub
15:19, 1rd MU, 9 Ring PU/Dips
19:10 with pull ups / ring dips
14:20 rx
Awesome!
15:50 (alternated 3 ring pull ups; 6 jump up ring dips)
19:15 (3 x rb, bb PU & BD)
18:12 (ring dips and ring PUs, some jumping near the end)
On an unrelated note, I’m planning to register for the 12/11 5K, but have no transportation to Crozet. If people are interested, maybe we could put together some kind of carpool situation.
At home w/ workout buddy.
17:35
1/2 dead hang, 1/2 jumping pullups
box dips
Workout buddy, Heather: 19:42
jumping pullups
box dips
17:14 (greenband PUs, box dips)
15:46 w/ jumping muscle-ups
18:41 w/ 2 MU per round, full range!
21:55 w/ jumping MUs
19:30, 6 ring rows (one round pullups), 6 red band ring dips
felt awesome, not being sarcastic
forgot: overcame my 35# kb swing phobia and did some in my warmup
yeaahhhh
Lydia! I did my first 35# kbs this week too! 🙂 yay!
21:08 with mixed muscle ups/jumping muscle ups.
14:01 (2 MU)
12:38 rx…and pretty good proof that crossfit makes you stronger.
Strength: 5-5-3-3-1-1-1-1 Front Squat
133-177-199-209-221-226-236-241(PR)
WOD: 13:24 RX’d
19:10 RX (probably paced the runs a little bit too much but was able to do the muscle ups unbroken for the first 5 rounds yay!)
12:49 w 2 MU per round (full range kipping)
Scaled to 2 jumping MU’s per round by trainer’s recommendation: 14:48. Damn you kyle for cleverly disguising your distance running workouts…
i cleverly disguise pain for a living 🙂
Knee pain therefore :
Sub 15 kbs@25 and 10 sit ups for run
Then
RR and Box dips
19:35
20:35 (5 rds kipping pu’s/5 rds rr’s, red band dips)
20:09 (6 ring rows & 6 box dips)
really liked this one!
…still very slowly working on the gymnastics warmup
13:35 sub 7 pullups
22:38 subbing 6 pullups and 6 red band ring dips
17: 18 (6 pullups and 6 red band ring dips)
Saturday make up 19:01 sub 6 ring row into muscle up thingies
15:59 Rx (unbroken) on Saturday
12:50 rx on 5/7/2011
14:57 rx on 5/7/2011