W.O.D. 8.12.09

100 Squats
5 Muscle-ups
75 Squats
5 Muscle-ups
50 Squats
5 Muscle-ups
25 Squats
5 Muscle-ups

The goal today is not to be scared to see Muscle-ups on the WOD (and turn this into an automatic rest day), but to come in with an open mind and start to learn the progression and work on the Muscle-up. The sub for the muscle up, if needed, will be 10 dips/10 pull-ups (for each 5 Muscle-ups).

Community Note:
I wanted to extend a special thank you to Jason W. for graciously donating 5 gigantic fans to CFKoP. Please say thank you when you see him.

"All of life is learning; therefore education can never end."
-Eduard Lindemann

Gran 20something
Aimee 21:33 Rx
Swine 20:20 Rx
Shawn 16:07 sub
Adam 14:44 sub
Lisa 12:00 jumping mu
Dave 17:20 sub
Jim C 14:55 sub
Meg 12:20 sub
Trisha 16:28 sub
John K 15:36 sub
Charlie 13:39 sub
Nikki 19:41 sitting mu
Miranda 15:20 sub
Gina 13:20 sub
Steph 16:38 sub
JZ 17:16 sub
Kelly 17:11 sub
Curtin 17:27 sub
Nicole 16:48 sub
Chris 17:27 sub

A major "You go girl!!!!" goes out to Nikki who joined the CFKoP Muscle-up Club. Nice job girl, keep up the great work. We are all proud of you!


Swine said...

Happy Birthday Kristin. Treat yourself to something nice you deserve it.

Miranda said...

I'm not trying to b***h out of pull ups tonight, but there is no way I can grip the bar. Can i sub pushups or ring rows for them and then do dips for the muscle ups?

Happy Birthday Kristen!!!!!

Aimee Lyons said...

Miranda- yeah we will find a sub for you, no problem.

Kristin- Happy Birthday-enjoy Cancun!!!

Jason Lyons said...

happy birthday everyone. :)

nicole said...

What are the 5 gigantic fans?

Nicole said...

I am seriously so dumb sometimes. ahahaha!!! Nevermind about my previous question. You can't be smart andddddddddd pretty! DUH!

Nikki said...

LOL, priceless Nicole!!

Happy Birthday Kristin!

Aimee Lyons said...

oooohhhhhhh NICOLE...you may not live that one down! ahahaha!

All- I ordered more Paleo kits today...50 more packets on the way! 3-5 days.

Laura Pappas said...

Happy Birthday Kristin - enjoy your vacation!

Jeff said...

Happy Birthday Kristen!

Kit said...

Aimee, Whats the deal with the Paleo kits? If its food...i could def def def use it down here.

Kit said...

PS...I'm coming home this weekend...And i'm bringing some salty marines. They will be at the box ready to throw weight...Wolverine might have to come out.

Aimee Lyons said...

oh shit, i think Jill is away....Jill...x-mas this weekend.
Kit we can talk about the paleokits this weekend, you need some. Your dad ordered a case too..LOL.

Ray said...

Kit, Paleo Kits are serious Jarhead chow. Excellent for recon patrols, sitting out on ambush, or after a busy day of closing with and destroying the enemy by fire and maneuver. They are the schiznitz. You will be needing the large size.

Aimee, you better double your order if he is bringing in a pack of Teuffel Hunden.

Kit said...

You got it Ray. I'll get some if you say they're good for a Devil.

KDitty said...

Thanks everyone for the birthday wishes!