Muscle-ups & Back Squats

For time:
3 Jumping Muscle-ups (Rings over head)
95 pound Back squat, 15 reps
6 Jumping Muscle-ups
95 pound Back squat, 25 reps
9 Jumping Muscle-ups
95 pound Back squat, 35 reps
9 Jumping Muscle-ups
95 pound Back squat, 25 reps
3 Jumping Muscle-ups
95 pound Back squat, 15 reps

14:07

Unscheduled rest day today due to feel like I’m overtraining slightly since doing my PU & CU challenge even on rest days I don’t feel like I’ve rested properly in weeks also my sleeping has been poor and my eating even poorer!!
So after waking up today and aching like I’ve not ached in a long time I figured I’d be sensible and take a rest day and get back to it tomorrow - Had a good meal tonight and been shopping for good food so get a good nights sleep and bring it on tomorrow

Aaron_CO - 06 March 2010 11:17 AM

Time: 13:18
All MUs were jumping, bar MUs (bar at eye level)
...
Today’s MUs were the first MUs of any kind for me. Had previously been doing the 3 PU+3 dip = 1 MU sub. Honestly, it was kind of scary being up above the bar so high the first time I got up there, but quickly got in to the swing of things after a couple of practice attempts. 65-lb squats didn’t sound like much on paper, but I was singing another tune half way through the 35 reps.

So, Aaron_CO, you were jumping up on a pull-up bar and then just raising yourself above it, straightening your arms?  Like you were trying to jump over a fence?  The reason I’m asking is that we have no rings in our gym and I’m trying to do substitute more than just the 3PU/1dip (that’s what I’ve been doing).

Sebbie

Muscle-ups and Back Squats
9 pullups, 9 dips
95 pound Back squat, 15 reps
18 pullups, 18 dips
95 pound Back squat, 25 reps
27 pullups, 27 dips
95 pound Back squat, 35 reps
27 pullups, 27 dips
95 pound Back squat, 25 reps
9 pullups, 9 dips
95 pound Back squat, 15 reps

dtoro - 06 March 2010 07:33 PM

TexasPatrick - 06 March 2010 06:23 PM

dtoro - 06 March 2010 12:40 PM

Today was my first day at the Cross Fit Affiliate I just joined. I have been really sick with a sinus infection all week so I have not been working out. It was good to get back into the groove again. It was a totally different experience doing a workout with trainers coaching me. I am really excited about my journey into this program.

We did Tabata Pull-Ups, Push-Ups, Sit Ups and Squats to finish it off. I just had a question, is it still OK to post my workouts here?
They take some Cross-Fit information off of the main site but they do their own programming. Maybe it’s a silly question to ask.

Please keep posting for as long as you like.  I kind of miss it when folks fall off the boards even though I understand it.

TP

Thanks TP, I appreciate all the support and I really enjoy posting on this site. I will let you all know how things are going. They really talked to me a lot about my nutrition. I think it is a good opportunity to step it up. You know?

dtoro, I own my own affiliate and still post here, it is a great resource and a wonderful community.

CFE W/U (Triple underswitch, single arm, fist)

10 * 30 sec 100% : 30 sec rest Swim

abbreviated CF WU immediately after swim

Saturday 100306

For time:
3 Muscle-ups
65 pound Back squat, 15 reps
6 Muscle-ups
65 pound Back squat, 25 reps
9 Muscle-ups
65 pound Back squat, 35 reps
9 Muscle-ups
65 pound Back squat, 25 reps
3 Muscle-ups
65 pound Back squat, 15 reps

Jumping Bar Muscle Up used for progression

7:08

Cash Out, practiced Muscle Ups, moving bar progressively higher - finished overhead, almost there!