Wednesday, September 21 'CFG'

We last saw this session on July 31. Three people got it then and again today. This workout is one of the workouts featured in the CrossFit Games, and was the second of the three day cycle then as it was now.

For time:
5 muscle-ups
245 pound deadlift, 10 reps
15 GHD sit-ups
50 yard sprint
5 muscle-ups
245 pound deadlift, 10 reps
15 GHD sit-ups
100 yard sprint
5 muscle-ups
245 pound deadlift, 10 reps
150 yard sprint
5 muscle-ups
245 pound deadlift, 10 reps
15 GHD sit-ups
200 yard sprint
* 3/3 pull-up/dip sub for MU
^ 3:1 Abmat sub for GHD sit-up
**low ring MU progressions                      
           
                                            7-31
Cortez- 185 *  19:55
Sam- 185 * ^  25:28
Todd- Rx  14:00                 17:08
Nick- Rx  14:00
Anthony- 155 * ^  18:58
Alice Ann- 85 * ^  19:33
Eric- Rx  23:05
John- 245 2-3 MU each round then sub 27:27
Sharon- 105 ** ^  26:53
Teresa- 105 ** ^  24:35     22:04 @ 115#
T- 185 *last round  25:35   19:28 @ 225#

Great job Todd, Eric, and Nick (Pilot Nick), visiting from Rogue Fitness in Ohio. This was more brutal than last time, and we had a much more pleasant climate this time. Todd dropped serious time while staying at the same load. Teresa, and I added time using a lighter load.

That's another part of CrossFit that I love, the hammer and the nail. You know who you are. Probably feel more like a nail too, tight, tender, and pretty sore. Hit the mobility blog and find a few fixes.

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

Thanks for the great efforts, and great fuel.
CFSF