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Complete as many rounds in twenty minutes as you can of:

2 Muscle-ups
4 Handstand Push-ups
8 2-Pood Kettlebell swings

Post rounds completed to comments.
compare to 10.2.08
(HSPU E2/4)

Eva T does "Nate" CrossFit.com

310lbs: OWNED

On February 5th and 6th CFSBK will be hosting MobilityWOD posterboy Kelly Starrett for the CrossFit Mobility Certification.  Once registration goes live we'll post it on the blog!

Team SBK at the NY Ragnar Relay!
Want to run from Woodstock to NYC? You don't have to go it alone,
Crossfit South Brooklyn is putting together one or more relay teams
for the New York Ragnar Relay!  Teams of 12 will race 178 miles from
Woodstock to NYC.  Each team member will complete 3 legs over the
course, legs range from 2.7 to 8.3 miles and are of varying
difficulty.  Total distance per runner ranges from 11.6 to 19.7 miles.
 This will be an unforgettable experience!  But there is a lot to talk
about in order to gather our team(s) together.  If you are interested
in attending an informational session to learn more contact
sarah(AT)frenchfrieswithpepper.com with your contact info and days/times
that would be most convenient for you.

In the meantime, visit Ragnarrelay.com to learn more!

Has anyone here ran the Ragnar before? If so post your experience to comments.


Check out Meghan R's interview on wellandgoodnyc.com

Olympian Chad Vaughn: Speed and Power CrossFit Journal
Blood, Blisters, Sexism and Pull-ups CrossFit Journal
The Pronated Squat – So Ugly, So Dysfunctional CrossFit Invictus

Reader Comments (22)

Wow, one of my favorite movements (muscleups) with my biggest goat (HSPU's)...wonder how this will shake out.

I ran the Ragnar Del Sol last year, from Prescott to Phoenix, AZ. My team won the Men's Corporate Divison (we had 2 females on the team, but it has to be a 50/50 split to be a "mixed" team.)

Ragnar was incredibly fun, one of the best race experiences I've had. None of the distances in any single leg are too too long, tops is probably around 10 miles. I think combined my 3 legs were 17 miles or so.

I highly recommend it to anyone who is thinking about it. Lots of good quality time spent in a van+sweating+little sleep is awesome.

Also, the finishers medal they give you has a bottle opener on it. Worth the price of admission right there.
October 21, 2010 | Unregistered CommenterNoah
I've said it before and I'll say it again.. I think Eva T doing Nate is my all time favorite CrossFit video :P

Looking forward to seeing what my Muscle up capacity/tolerance is tonight. HSPU's are out of the question still, I'll either do a DB press or double the volume and do Push-ups.
October 21, 2010 | Unregistered CommenterDavid Osorio
The weight in the photo was actually 310.
October 21, 2010 | Unregistered CommenterMalcolm
Damn F*%king skippy, that's 310!
October 21, 2010 | Unregistered CommenterFox
box jump 40 1/2". I might have had an inch or 2 more but it was time to stop.

FSQ 165 x 2 x 8 on the minute.

DL 275 x 5/ 10 burpees 5 rounds 5:36.

I like Eva videos too.

Christine did Ragner and loved it. I will get her to post.
October 21, 2010 | Unregistered Commentercarlos
I feel silly asking this question because I think I'm sick, and won't make it in today but still: what is a sub for a muscle-up?
October 21, 2010 | Unregistered CommenterSamir Chopra

Mainsite says...drumroll...

Pullups and dips. Some have suggested 1 min of both somewhat equates to one muscle-up. Most common substitution is 3 pullups +3 dips, or 4 pullups +4 dips.
October 21, 2010 | Unregistered CommenterJoe
Lower body assisted muscle ups. It's a bit more specific than the pull-up/dip sub. All the dirty details will be reviewed tonight.
October 21, 2010 | Unregistered CommenterDavid Osorio
Mobility cert!! Can it really be that I'll meet my new hero K.S.? Man am I excited.
October 21, 2010 | Unregistered CommenterDavid Mak
Fun WOD tonight! What a blast to workout with the BIG DOGS ;-)Modified Nate with 2 abd mats, assisted MU variation, RX'd the kb swing at 53lbs (boy was that heavy) total 8rds plus 2hspu's. Should have taped my wrists but I didn't think it was necessary (that was a mistake).Thanks Shane for the positivity and encouragement.
October 21, 2010 | Unregistered CommenterJuliana
12 rnds even. Modified muscle ups, 40# DB presses, 2 pood KB swings. The push on the last set of KB swings was fun and involved a lot of grunting.
October 21, 2010 | Unregistered CommenterDavid Mak
10 rounds even - almost got one more MU in in time. Kipped the HSPU after the first couple of rounds.
October 21, 2010 | Unregistered CommenterDan L
Fun taking the 5pm class tonight!

"Nate" RX'd9 rounds + 2 MU + 2 HSPU

Had trouble linking the muscle ups together, even at only 2. The KB swings felt like recovery for the MUs and HSPUs. This was loads of fun. I'll surely have to make up the lax ball love tomorrow, i have a feeling I'll need it.


Also - Got a surprise visit from Kate and Sadie this afternoon, she's cute as a button in person too. I asked Kate to do a few muscle ups sans baby belly but she declined. Soon, Kate B, soon...
October 21, 2010 | Unregistered CommenterFox
5pm Group Class:

Warm-upJumping Shanes and Droms

"Nate"AMRAP 20 Miin2 Muscle-Ups8 Push-Ups8 Kettlebell Swings, 2pood

9 Rounds + 2 MU & 7 Push-Ups

VERY excited to have muscle-ups. They felt a little weaker than usual but I did all the sets of two unbroken except for the very last one which I lost my balance on. I can't HSPU yet so I doubled the volume and did push-ups. (pushups move 55% BW, HSPU move 100%, get it?) Push-ups are also a goat of mine, I had to take them somewhat slow and most of the WOD was sets of 2. Kettlebell Swings felt fine, these were all unbroken.

I REALLY want to do Nate with HSPUs. Can't complain as the healing seems ahead of schedule to me.

Fun classes this morning and tonight. Was happily surprised but a lot of folks opting for the HSUPs, even at limited ROM.

Also- 6pm class, I didn't realize that word was not Politically Correct.. sorry
October 21, 2010 | Unregistered CommenterDavid Osorio
margie - that story was roundhoused all over the blogosphere these last few days.

melissa mcewan is a good place to start for a nice takedown.
October 21, 2010 | Unregistered CommenterMichele
Another fine evening at sbk!

Nate:10 rounds plus 2 mu's.-feet assisted mu's, 2 abmats for hspu, and 1.5 pood kb.-really enjoyed the scaling options for this. Hardest part for me were the swings. Haven't swung the 1.5 pood in quite some time and it showed. Wasn't using enough hip drive. Perhaps this will be my November goal.

Nice job everyone! Anyone else looking forward to rest day tomorrow?!?
October 21, 2010 | Unregistered CommenterJess
MUs from the floorDB Presses 30lbs. (32% of BW)20k KB (out of 1.5 pood bells--2 pood made me cry in warmups)

14 Rounds even
October 21, 2010 | Unregistered CommenterPeter

I missed that one, was still recovering from a NYTimes article about how "good" whole grain pasta had gotten. (http://www.nytimes.com/2010/10/13/dining/13appe.html?scp=2&sq=whole%20wheat%20pasta&st=cse)


Been meaning to talk to you about your Paleo adventure. Will message you.
October 21, 2010 | Unregistered CommenterJoe
"Nate" with MUs from the floor, HSPUs with 2 abmats, 1.5 pood: 6 rounds plus 2 MUs, 4 negatives (couldn't get past 1 HSPU in that last round), 2 KB swings.

This felt like HSPUs with active rest--everything else was easy, since I was so heavily assisting the MUs with my feet. I am TODAY back on the pushup/pullup wagon. I lost a lot of upper body strength over the past 2 months.
October 22, 2010 | Unregistered CommenterCharlotte
deadlift 225 for four sets of three

nate with 28kg kettlebell.4 rounds and then 4 more+2mu and 1hspu with one abmat.

October 23, 2010 | Unregistered CommenterJMD

1-2 rounds Rx'd3-4 rounds Rx'd (+)1 ab mat

Got stuck in the 2nd round on the MUs. I put a lot of kip into it, but forgot to pull head into the "window"..

October 29, 2010 | Unregistered CommenterJosh M

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