10.08.2013

W.O.D.10.9.13

Congratulations to Ryan S on his first Muscle Up!

For Time:
30 Muscle Ups

Quote:
“Continuous effort — not strength or intelligence — is the key to unlocking our potential.”
– Liane Cardes
at

6 comments:

  1. MirandaOctober 9, 2013 at 7:57 AM

    6am:

    Gina 5:18 JMUT
    Mike S 9:39 JMUT
    Kim G 11:42 scale
    Nora scale
    Becca 11:19 scale

    the 6 am crew enjoyed 2 short cash outs today! JMUT = Jumping muscle up transitions

    ReplyDelete
  2. Paul SOctober 9, 2013 at 10:40 AM

    Ronnie Form/Skill
    Fugo Form/Skill
    Samson 1st Muscle Up (Strict)

    ReplyDelete
  3. Chris P.October 9, 2013 at 11:01 AM

    one or two spots left in BarBelles III...email me if interested in this all-women's strength program: chris@crossfitkop.com

    ReplyDelete
  4. Stephanie VincentOctober 9, 2013 at 12:57 PM

    12n
    Sam B 6:16 rx

    ReplyDelete
  5. Jen S.October 9, 2013 at 8:48 PM

    7:30pm
    Fayth
    Seshu
    Steph C
    Rob D
    Brittany

    All worked on skill and strength today - great job working on the muscle up transition and focusing on strict pull ups!

    Congrats to Rob D who got his first double under today during the warm up!

    ReplyDelete
  6. Chris P.October 9, 2013 at 10:10 PM

    4:30
    Mike T 4:56 Rx
    Tim McC 8:10 burpee muscle ups
    Roman 9:47 jmu
    Anne 30 pu/30 dips
    Regi 30 pu/30 dips
    Kate F 75 ring rows/80 dips
    Travis skill/strength
    Kate C 15 mu's in about 10 minutes

    5:30
    Nick 10:16 Rx
    Klutch skill /strength
    Derreck skill/strength
    Bre skill/strength

    6:30
    Dave skill/strength
    Conn 10 mu's in 10:00
    Borden skill/strength
    Erika skill/strength

    we worked the skill component in warm up, focusing on the transition SLOWLY. Then for the workout, most folks chose to do sets of pull ups and dips to work the strength needed to execute a muscle up. Congrats to Roman for his first muscle up!

    ReplyDelete