Still feeling funky. Not quite sick but not 100% either. So, being the brilliant person that I am, I went outside with Adam and did:

“Annie”
50-40-30-20-10
Double unders
Sit ups

21:45

The last time I did this as RX’d was over 30 minutes.Big improvement today, and I got a DU PR of 4 sets of 10. I’m sure it would have been 5:00 faster if I hadn’t kept stopping trying not to hurl. And the kid did it in less than half my time. Sigh…

BrandX Poway

buy in; 5x
3 spins, agility ladder, 5 squats

“MICHAEL”
3 rounds
800m run
50 good mornings
50 situps
20:23

cash out;
hang for time - 2:28

Last night was the Cindy WOD for me. I changed the scale to 5, 10, 15 AMRAP in 15 minutes. Now I just need to add the remaining 5 minutes to get to Rx’d.

I only managed 6 rounds, but it was satisfying to be able to get multiple rounds of 5 pullups. When I started Crossfit 8 weeks ago, 3 pullups was my max consecutive. How times have changed…..

Complete as many rounds as possible 20 minutes of:
95 pound Thruster, 5 reps
95 pound Hang Powercleans, 7 reps
95 pound Sumo Deadlift High-pull, 10 reps

6 rounds (pr)

“Nate” -
2 muscle-ups (5:1 sub for 2 rounds, 3:1 sub for rest)
4 HSPU (to 2 bumper plates for 2 rounds, feet on 66” bar for rest)
8 2 pood KB swings (60# DB sub for 2 rounds, 50# DB for the rest)

Did 7 rounds + 6 pull-ups

I did MY 1ST MUSCLE-UP last night playing with my rings, so I was pumped to give them a go this morning as part of Nate.  Well, I warmed up and went out (in the rain) to try my awesome muscle-ups and I COULDN’T GET ONE.  Guess maybe I’m not as coordinated or strong in the morning ???  Not sure.  Anyway, went back to my substitutes.  Of course, I wasted about 30 seconds trying again at the beginning of the WOD trying to get the mu’s again.  I went for the Big Dawg sub, which was 5:1 sub pull-ups/dips for muscle-ups.  I got through 2 rounds with the 5:1 sub and also doing legit HSPU (to my 2 bumper plates), THEN in round 3, I switched to 3:1 sub and doing the HSPUs on the 66” bar (but w/ good form).
I got through 7 rounds and 6 pull-ups.  You know what held me up the most was the dips.  I spent a lot of time doing dips.  I’ll have to try the MUs again tonight to see if I can do it again…...

Pack Thruster/HPC/SDLHP

AMRAP in 20 minutes of

5 30 kg thruster
7 30 kg HPC
10 30 kg SDLHP

8 rds even

Had 10 sec left, didn’t even think about trying a thruster. I know, I’m a wimp, but that was tough. Probably went out too fast, would have done a little more if I’d started slower and worked at a more even pace.

Looking forward to this one again.

Q Dawg - 27 August 2009 04:58 PM

@ DCCF

Went for the gym record for consecutive muscle-ups today (14 unbroken, set by owner Ben Carter-26th at 09 Games)

I got 10.  I’ll clean up my technique and have that record in two weeks.

WOD:
21,18,15,12,9,6
super planks
dips

Time - Somewhere between 10-15 minutes

Many of us have trouble stringing MU together. Got any tips?

I’ve been doing stuff - the hang power cleans last week, then a day off to take daughter to the park for a day, then thrusters/cleans/sumos (8 + rounds), and then yesterday the regular off-day cardio (biking and jump rope) + 5 rounds of Nate slowly.

Nate: 11 Rounds.  I don’t have a kettlebell so used a dumbell.  I tried a seated muscle up after I was done just to see if I could, but not quite there yet.
Puppies:
Complete as many rounds in 12 minutes as you can of:

2 Squat Muscle-ups
4 Push ups
8 12kg Kettlebell swings

Snuck in a workout before the teen class with GD.

10 - 9 - 8 - 7 - 6 - 5 - 4 -3 - 2 - 1
Press 65#
Bar Dips
Pull Ups

18:39 - This was A LOT harder than I thought it would be!!

090824
Puppies:
Complete as many rounds in 12 minutes as you can of:
1 Pull-ups (or 3 Beginner or Assisted Pull ups)
4 Push-ups
7 Squats

26-1-4

Progressive Resurrectors

10 Burpees
Run 100yds (length of football playing field)
15 Situps
Run 53 .3yds (width of football field)
20 Squats
Run 100yds
25 Pushups
Run 53.3yds

3 RFT 14:42

Bonus:
9 sets of bleachers (large bleachers, small sets of steps; run up, walk down)

Nate

Complete as many rounds in twenty minutes as you can of:
2 Muscle-ups
4 Handstand Push-ups
8 2-Pood Kettlebell swings

Scaled:

6 Ring pull-ups
6 Ring dips
4 HSPUs (Feet elevated 5ft)
8 53# KB swings

6 rounds plus 6 ring pull-ups and 2 ring dips
Compare to last time:

Complete as many rounds in twenty minutes as you can of:
6 pull-ups
6 bench dips
4 HSPUs (Feet elevated 4ft, piked)
8 53# KB swings

11 rounds

Note: Bench dips are not ring dips!

Done on Wednesday 8/19/09.  Forgot to post.

“Fight Gone Bad!“

Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20” box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)  subbed Burpees

1st round: 70
2nd round: 67
3rd round: 56
Total = 193

Thrusters, Hang Power Cleans and SDHP
Scaled to 65lbs
9rounds
I was smoked and my forearms were on fire.