Tuesday
WOD:
3 Rounds for Time:
10 Deadlifts
10 Muscle Ups
Rx’d weight for Men 250lbs & Women 185lbs
Post thoughts and time to comments by clicking the title of this post
Tammy with 75lbs locked out overhead
CrossFit is for everyone. Some people look at the workout of the day and think “I can’t do that!” Well, the beauty of it is that everyone can do it at their own level. CrossFit is infinitely scalable. What does that mean? Well, it means that maybe you cannot deadlift 250lbs for 30 reps, but it’s still possible for you to find a weight that suits your capacity, whether it is the prescribed weight, half the prescribed weight, or an empty bar, you can scale the workout to fit your level. The goal is to work as hard as you can to get as close to the required amount over a period of time. How long does that take? Everyone is different. Some people will progress more quickly than others. The goal is to drive your own intensity, trust your coaches, and work as hard as you can to get better everytime you walk through the door of the gym.
“A cheerful heart is good medicine, but a broken spirit saps a person’s strength.” Proverbs 17:22
Great job by the 9:30 class yesterday. Today’s wod is a bit tougher than usual but don’t worry scaled workouts are a bit tougher than most think!!
Great Job so far today everyone! It’s a tough WOD – heavy load and muscle ups makes for a challenging combo. Really work on that technique for the muscle ups! It will help you in the long run – even if modifying the movement.
Props to Jim C and John K for doing it RX so far – BIG SHOUT OUT to my 6am ladies (Leslie and Amanda) for cranking out 135 and the pull-ups and dips – great push!
Hope to see some smiling faces this afternoon – i’m still suffering from a long weekend and that crazy workout yesterday, but i’ve been neglecting the muscle – up so here i come….
Those deads are going to kick my butt, but I am looking forward to this. See you at 6:30.
Chad, by posting that you are coming doesn’t that mean you probably wont be able to show up? hopefully I will see you later
josh — pay attention in class fool!
Well I don’t see anything that should hold me up tonight. Tomorrow might be a different story, but we will see. I will be there. Maybe at 5:30 I have all my stuff in the car so I can leave right after class.
I hate gymnastics….
1 round
6 Muscle Ups….
Just not with it today…sucks
Huge props to Jim today. That is buring through some muscle ups. I thought I’d go sub 20 mins today…the muscle up gods thought other wise. Next time dang it.
I have to also commend Forest for fighting through those jumping muscle ups that actually looked harder than regular muscle ups. Once you get that first one you’ll be good to go.
I’m bruised (outer tri’s), blistered (wrists), and pretty cooked after today. Though I’ve got a much better feel for the position needed after the pull phase to be able to get into the dip. Apparently dinged my median nerve a bit and have one fingertip that has a little mild decrease in light touch, so my grip definitely needs some attention (those sorts of things tend to go away pretty quickly, for those who might not know).
Should have gone heavier on the DL – did 205 – might have broken up the MUps a bit more.
Aaron, thanks man. Good work yourself.
8:37 on this one.
18:45 on yesterdays. I’ve got to work on my running with weighted movements. I did this workout last summer with 135 lbs thrusters and came in at 19 something.
This one today was tough. 25:09 with 185lbs and Jumping Muscle Ups (2 for 1). 60 jumping muscle ups is no joke! I hope my arms can withstand the workout tomorrow.
Everyone did so good today! I am really proud of everyone for attempting some version of the muscle up, even the ones who ended up doing 30 jumping muscle ups per round!
Way to push everyone!
I seriously thought that I did the workout wrong or something…. I have to say that it is only the muscle ups that set my time apart from everyones. The dead lifts freaking kill me. on the last set I was pretty much breaking the 10 down to 2′s and 1′s.
Aaron D is definitely right, once you get one, they come much easier. Good job to everyone though!