Strength/Skill Work: Muscle-up progressions
WOD
As many rounds as possible in 15 minutes of:
Ring dips 7 reps
One arm kettlebell thrusters 10 reps (5 per arm 53/35lbs)
Ball slam 15 reps
This WOD was last completed on 091007.
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100108 Friday “The Tempest”7 comments to 100108 Friday “The Tempest” |
 
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Decided it would be better to sleep this morning so I’m skipping CF. I’ll be off (weather permitting)this afternoon to run the Disney Marathon this Sunday. As you know, my goal is a sub-4 which will qual me for Boston. Shanna and Corey, now that the distance training is behind me maybe I’ll improve my range and therefore form and strength. See you next Wednesday!
Best of luck this weekend Kim! Can’t wait to hear your results. Now get back to sleep!! (Remember: “Relax the face.”
)
“Relax the face,” HAHAHA! Now, where have I heard that before? Good luck, Kim. Remember, I’m tracking your race like Big Brother! Sub 4:00, woman!
A little something in regards to relaxing the face…
http://www.nytimes.com/2009/12/17/health/nutrition/17fitness.html?_r=1&scp=1&sq=sports%20mouthpiece&st=cse
When reading Dan’s article, I kept checking to make sure I wasn’t reading “The Onion”.
Name Rounds+Reps KB/Bands/Med ball
A 6+25 20/blue/10
Dawn 6+10 18/red/8
Jana 7+16 9/ring supports/6
Eva 7+27 18/red/10
Shonnie 6+27 10/blue/6
Greg 5+17
Bruce 6 20/red/12
Dan 8 26/nonex4/purplex4/12
Mark 9+13 20/red/12
Amy H. 7+3 9/blue/8
Micah 10+10 18/blue/8&6
MCK 9+10 18/red/10
Bev 11+17 15/red/10&12
KK 9+9 25/red/12
Jen L 10 18/blue/10
Kimberly 8+17 18/purplex3,redx6/8-12
Katie 9+3 26/purple/12
Phil 8+1 18/blue/10
Mike 6+22 45/none/12
Eliz Hake 7rnds+3 20/purple/8
Brooke 9+27 15/blue/10
Julie 6.5 9/blue+purple/6
Lizie 10 18/red/6
Phil 9+24 26/red/10
Jules 7+7 10/blue/8
Ali 7+28 10/blue/6
Britt 10 20(2rnds)15/blue/10
Matt 8+4 25/purple/10 (2 round improvement from October!)
Shawn 8+5 25/blue/10
Angela 8+4 10/red/6
Miriam 7+1 9/blue-3&blue+purple-3/6
Charley 8+5 25/purple-4,dble purple-4/10lbs
Rustan 8+5 26/none then purple/12
Robert 9+15 25/dbl purple/10
Annie 8+14 18/blue/6
Betsy 7+7 18/blue/10
Aidan 6 2/3 15/blue+purple/10
T-Bone 7 26/red/10
Lauren 7 26/red/12
I really enjoyed practicing the muscle up progression. It was my first time and it was hard, but I really liked the flow of it.