casalingo - 03 February 2009 05:22 AM

Today, at 1:08 PM Central European time, I did my first muscle up!And loopy enough to finish with 15 minutes of jump rope practice. (Included PR of 13 straight double-unders, which is like 12 over my usual, constant max.)

Nice going casalingo! So, next time you do DU’s, you’ll be doing 13 straight, or am I missing something?

tulatel - 03 February 2009 06:55 AM

So, next time you do DU’s, you’ll be doing 13 straight, or am I missing something?

Thanks.

And yes, you’re probably missing something, like footage of me doing DUs.
It’s pretty scary, like that much effort should give me a 48-inch vertical, but it doesn’t.
Poor hops, worse rhythm, like many other SWM (short, white men) from Indiana I suppose.

But who knows, with practice maybe Buddy Lee and me can go on tour someday, bringing jump rope to the Hoosier State.
Next time, if I can string together sets of three I will be happy, so will my shins.

For time:
120 pull ups
120 dips

24:31

I need to get a set of rings…

Awesome work Casalingo!

TexasPatrick - 03 February 2009 06:51 AM

Yes . . . very familiar with the “SU”, the “struggle up” . . . .

Exactly! felt like when I was a kid running away from guys like Mr. K, hopping fences and walls…

Second thought, probably guys with badges like Mr. K, but thank God not really like him
or I’d have been collared and pulped and never would have made it out of high school.

Puppies:
“Kelly”
Three rounds for time of:
Run 400 meters
15 Box jump, flat bench height - maybe 18”
15 DB thrusters w/ 10#

14:58

I am recovering a bit quicker. Felt good.

Ok guys,  - TexasPatrick

When you double up wods, how much time do you leave between them? I assume you do the ME first and the metcon second?

2/3/09

Traveling this week so working out in hotel
Warm-up: 50 Jumping jacks, 50 b-kickers, 50 high knees

10 rounds
10 pushups (first 3 full!, rest on knees), 10 situps, 10 air squats
T= 13:20

Finish: Run 2 miles treadmil, T=17:47
Cooldown: walk 0.2 mile.

Shark - 03 February 2009 07:30 AM

Ok guys,  - TexasPatrick

When you double up wods, how much time do you leave between them? I assume you do the ME first and the metcon second?

HEY!!! So is it “Hey guys, gals, TP . . . . ”

Yeah, for best results, ME, then Metcon, 15-20 minutes between.

TP

I will be doing the “puppie” WOD from yesterday.

Puppies:
For time:
10 Muscle-ups
If you cannot do the muscle-ups do 40 jumping pull-ups and 40 bench dips or 20 squat muscle ups.

I do not have access to rings so…

How do you do a jumping pull-up, just simply jump, grab the bar and pull up? How low should i squat to jump?
40 bench dips - can i do bar dips?

what is a squat muscle up?

Thanks

TP

No, I knew you were doubling up in your weird way that GD talked you into while you were drunk and distracted by red shorts (I can’t think of any other reason you would have agreed to your program, LOL). So I wanted to address you, but if you weren’t online, I would have taken anybody else’s answer.

I gave myself a whole rest day - No HSPU or wod - Today I want to do the back squats and I want to do either Kelly, Nicole or the MU Wod, but it will probably be the MU wod.

I am taking GD’s offer and going to every other day on HSPU challenge and see if that helps, can’t hurt.

Back Squats

315
355
355
365
370

Felt good. Was a lil worried cuz my legs were still hurtin from Kelly, but the weight went up easy.

Well maybe not easy, but felt strong! :^)

casalingo - 03 February 2009 07:25 AM

TexasPatrick - 03 February 2009 06:51 AM

Yes . . . very familiar with the “SU”, the “struggle up” . . . .

Exactly! felt like when I was a kid running away from guys like Mr. K, hopping fences and walls…

Second thought, probably guys with badges like Mr. K, but thank God not really like him
or I’d have been collared and pulped and never would have made it out of high school.

Hahaha. I definitly like it when they run! Unless I ran a 10K that morning! That kinda blows!

Damn, K, you are squatting some serious poundage. Great work

Back Squat 5-5-5-5-5 reps

5x5 @ 225lbs

I was planning on adding 10lbs to this WOD but after my first set I decided to maintain the load of the previous WOD.  This was the first time I really noticed my strength take a dip since starting crossfit.  I have dropped about 8-10lbs since starting crossfit on Jan 1/09 and have been running alot so that could be it.  On a good note, I’m just as strong at 155 as I once was at about 165. Everything else is getting stronger and more balanced, especially the OHS.

In between back squats I did some dorsi flexion 5x15 @ 30lbs.