This was an interesting workout that definitely kept us moving. The rain forced us to run a few circles inside our box which was a blast... Since we are rigidly flexible, we switched the MU's for max Pull-ups and Dips for some of us. Thanks for a super fun session CFHQ!
5 rounds:
100 meter sprint
Clean and jerk, 1 rep
Max reps Muscle-ups (*prog)
1 2 3 4 5
Tammy- 75/15/15 75/15/15 95/12/12 95/12/12 95/10/10
Richard- 165/20/7 165/20/7 165/20/7 165/14/7 175/22/10
Russell- 165/2 175/1 185/2 185/0 205/10/15
Allie- 95/15/5 85/10/5 85/10/5 85/2* 95/2*
John M- 135/2 155/2 135/2 155/1 155/0
Byron- 155/4 165/6 175/6 195/0 195/0
Dave- 125//5/5 135/7/2 135/9/3 135/10/4 135/1*
Kathryn- 95/3* 95/3* 95/3* 95/3* 95/5*
Matt- 95/7/15 115/11/11 125/9/11 135/7/12 155/11/8
Mary- 75/4/9 85/9/10 85/8/10
Tom- 165/6 165/6 165/6 165/5 165/5
Great job everybody. Nice progressions Kathryn. A new way to work toward the Muscle-up. Thanks Coach Nick! There were a lot of solid Bar muscle-ups: Byron, John M- outstanding work. Nice work on the Ring muscle-ups Russell.
Muscle-ups are not as difficult as you think. Get the progression practice, learn to throw your shoulders on top of your wrists, and BAM! You're in the hole. Just gotta dip up and out, and there you are, a Muscle-up.
Good Clean and jerks everyone. Some stuck to one load, and some increased each set. Whichever you selected, they all looked good. Thanks for that attention to detail.
Thanks also for your patience with the runs. Triumph in the face of adversity. Especially in the pouring rain. At least it was just 100 meters. 8 laps for a 400 meter run just might have tipped the tables.
www.trackmypr.com
Thanks for another great day at CFSF. Thanks for the strong efforts, monster Pull-ups, and Dips, and Muscle-ups.
Be fearless from start to finish.
CFSF
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