Muscle-What?

"Nate"

Max rounds in 20 minutes of:

2 "Muscle-ups" (3 false-grip pullups + 3 ring dips)
4 Handstand Push-ups
8 Kettlebell Swings (2 pood or 72#)

Score: 7 rounds even

Feels like my muscle-ups are getting weaker. I thought I would get 2's no problem... not the case. Why? When I first made the muscle-up break-through I was hitting the rings every day. That has certainly not been the case lately. Also, handstand pushups were really quite hard. This is a skill I simply haven't really been practicing at all so no surprise there... so there it is. If I want to improve I think I need to recommit and practice handstands and muscle-ups every day. Any ideas as to how I can do this effectively?

Yummy Pancakes

I usually have some delicious (nearly zone) pancakes before I go to the saturday workout. They almost came back for a friendly little visit after this one. Colin, however, seemed to be having a great time.



3 Rounds for time

1 min of each of the following:

Jumping Pullups
Pushups
Box Jumps (24")
Situps
Burpees

Scores:

135+108+116 = 359

Buy 1 Get 1 Free

Brian and I hit up 2 free weekend workouts today. SB Crossfit and Crossfit805 do this every weekend. Check it out.

(1) 10:00 AM

Max Reps in 2 min / Rest 2 min

Situps
Pushups
Squats
Supermans

Then

3 X 400m runs

I was foolish and didn't record my scores. My estimates are:

75
50
85
30

The supermans were easy... just really slow. These didn't fit the circuit very well. Also, I will be praying that the 400m runs weren't a phenomenally bad idea. My knee will tell me tomorrow morning...

(2) 12:00 PM

5 rounds

100 ft walking lunge
Max pullups
20 pushups

Score = total pullups / time

Pullup scores: 20 15 13 13 15
Time: about 18-19 minutes
Score: 3.97

My pullup score were pretty strong. Pushups destroyed me! I'm sure the 50 I did for workout (1) made a difference... still, I need to get stronger!