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

6 comments:

Miranda said...

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

Paul S said...

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

Chris P. said...

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

Stephanie Vincent said...

12n
Sam B 6:16 rx

Jen S. said...

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!

Chris P. said...

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!