Monday, February 6, 2012

crossfit du jour

Warm Up:
100m row
10 squats
10 pushups
100m row
10 pull ups
10 side to side lunges
100m row
10 kettlebell swings
10 dislocates

WOD:
5 rounds, for time
7 modified muscle ups
21 sumo deadlift high pulls

Time: 14:10
Weight: 45lbs

Cashout:
10 HCG sit ups x2

I'm not even going to try and describe the modification. It was cool though, and really gave you a feel for how the movement will go.. One day..
I think I could have used more weight on the SDLHP. RX was 65lbs. Maybe not that high, but I have GOT to start pushing myself instead of sliding along the easy way.

Dislocates are a great stretch for your arms, I've never felt anything better.


Holy crap jacked guy ^^^

Also,

Pump Up Song: Riot Maker - Tech N9ne

7 comments:

  1. I could not do the muscle ups...no chance in hell. So I had to modify with 21 pullups and 21 dips. I did the kip jumping pull up bacak to the kip. for the SDLHP I did 55#. I'm hoping next time I can do the Rx weight.

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  3. I need a nap just reading that...can I take him with me? :P

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  4. I think we're going to have to ration out his time, haha, I call wednesdays!

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  5. WOW! I don't have any words for that vid above. I have never seen a man like that. *gobsmacked*

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