Thursday September 13, 2012

Scott L. "relaxing" after yesterday's workout.

**Announcements**

• CrossFit Games are on ESPN2 this week!

Class WOD

A. 30 muscle-ups for time or 15 min muscle-up practice

B. 4 rounds, each for time:

• 200m row
• 15 burpees
• 9 deadlifts (225/135)

*rest 4 min bt rounds

Daily ROMIK

A. SMR: quads/hip flexors

B. 2 min stretch per side on:

• hammies
• pigeon
• wall of death

C. OHS position work

Post results and thoughts to comments.

Comments

[Jess]

A) Worked on ring dips, attempted a muscle-up w/help from Charles....
B) 2:33 / 2:39 / 2:47 / 2:46

CrossFit just posted this awesome video called "Let me tell you about CrossFit": http://www.youtube.com/watch?v=mlVrkiCoKkg

Not gonna lie, I got a little emotional watching it! I'm so thankful for CrossFit and especially the Cadence family. After spending years forcing myself to wake up at 5:30 am for swim/water polo practice, I swore I would never again make myself get up that early to workout. Now I look forward to 6 am WODs! Crazy stuff. Thank you, CrossFit!

[JK]

A. 6 Muscle Ups... Yeah my first MU!!! Thanks Matt for whatever you told me that worked!
B. 1:51 / 1:52 / 2:13 / 2:25 rx

[Kat]

3:06, 3:05, 3:14,3:13 rx

[Scott Z]

2:47 - 2:51 - 3:02 - 3:11 rx

[Sang]

A: 12:15

[James]

A) 4:08
B) 1:40/1:43/1:48/1:38RX

[nancy]

Way to go Jody! You're my idol.

[andrew]

A) 5:26
B) 1:42, 1:46, 1:48, 1:58rx

[LH]

A) Not so much
B) 2:05/2:25/2:34/2:25 Rx
Way to go Jody!!

[Ben E]

A. No can do :(
B. 2:17/2:20/2:25/2:15

[Scott L]

A: 15:40

B: 1:35, 1:29, 1:27, 1:27 RX

[Klempsun]

A: got around 10-12. Focused on non false grip. Position of my hands during the transition is bad.
B: 1:47/1:55/1:55/1:55 rx