CrossFit South Brooklyn

Established 2007

50 Muscle-ups for time

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If you've own a pair of rings, please bring them.

Accessory work:
3 Rounds of:
10 Windmills each side
10 Knee to Elbows (or :20 of lever progression)

Choose and develop plan of attack for your "performance focus".

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WOD 6.15.08

Albany ECC hopper: mov wmv
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Comments

  1. muscle ups is hard… had some good progress with the assisted transitions but i def need to work on my dips and pull ups.looks like tabatas are in my future and the purchase of some rings!!

  2. Did the C option of 5×5: pullups (half assisted, half solo), ring dips (assisted), supports.

    Accessory work with 25#dbs for windmills and strict k2e

    then max plank hold: 4:01

    John C rocked the ring dips today! Well, he generally rocked at everything.

  8. Round 1 8am – Bike ride with Lauren Glassman.

    Round 2 1:30pm – Rowed 45:00 Longest I’ve ever rowed

    Round 3 Now – WOD with Lisa LugoShould be shomething with GHD sit-ups, jump rope and push-ups

    WOrked out in Glassmans garage gym last night. I beat all the boys and made our leader proud. That’s as cool as it gets.

  9. Today WAS a really fun day at CFSBK. Lots of people, lots of solid training and posi vibes as usual.

    Allison, how many meters did you cover in 45:00? Do you watch 500 splits, Watts or calories and what is your average S/M?I LOVE that little screen.

  10. I didn’t write down the m this time. I was in a rush. But I was pulling about 28-33 strokes per minute. I’m starting to like the rower.

    Round 3:

    8 rounds of tabata:GHD sit-ups (7)Squats (a very sad 15. about 8 less than usual)jump rope (didn’t count)

    Round 4: A trip to the zoo with two mini Glassmans and a mini Lugo.

    I saw the javelina! The pig Rat! What a terrible creature.

    I’ve only eaten up 5 blocks so far. I’m looking forward to din din.

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