120131

This was another great workout. Thanks CFHQ!

5 rounds:
7 muscle-ups (*3:1 pull-up/dip sub)
95 pound sumo deadlift high pull, 21 reps

Todd- * 45   25:54  1st day back- Great job!
Emilee- * 35  28:13
LJ-(3) * 35  15:25
Eric- Rx  27:11
Alice Anne- * 35  27:07
Sharon- (3) * 35  15:06
Sam- * 16:06
Lynde- * 53  19:54
Teresa- * 53  20:05
Andrew- * 75  22:20
Cliff- * 28:40
John- Rx  25:49
Cody- (2) * 45  11:00
T- Rx  25:57

Great job getting a difficult session in the book. The substitution for muscle-ups is more difficult than the muscle-up itself. Practice the muscle-up and you will get it. Good job on the progression muscle-ups today. Learning the false grip, and supporting body weight in the false grip are key.

Several people rolled off the clock today, and had a great session. Stay consistent, do your homework. You will succeed. Great job on the first day back after knee surgery Todd, and great job making it back Cody!

http://www.mobilitywod.blogspot.com/

Use the blog. Feel better.

10 days...
CFSF