2 Rounds for Quality:

10 Hollow to Arch Rolls

10 Bar Taps

10 Pushups

15 Squats

6 Muscle-up Transitions with Feet on the floor

30 second Sampson Stretch each leg

Rest as needed, then perform

For time:

25 GHD sit-ups

1 Muscle-up

20 GHD sit-ups

2 Muscle-ups

15 GHD sit-ups

3 Muscle-ups

10 GHD sit-ups

4 Muscle-ups

5 GHD sit-ups

5 Muscle-ups

Zeb 5:52, Frank 7:50

Rest as needed, then

Bridge up, accumulate 3 minutes

Plow Pose, accumulate 3 minutes

We update this site 7 days a week and have done so for over 2 years.  We often tell stories, discuss our thoughts on health, fitness and lifestyle among other topics.  But the main purpose of the blog and this site in general is to give you information and resources regarding the WOD-Workout Of the Day.

I always say in the introductory CrossFit 101 class, that this is a place of learning.  It is imperative to take an active and participatory role in the program and by association, your own health and well being.

  For those that have been attending class this week, you know how difficult class can be when you show up unprepared.

  In one workout this week, we had 6 different movements, including 2 olympic lifts and 2 gymnastic movements.  We have had heavy snatches, clean and jerks, double unders, one legged squats, and today we have one of the most difficult movements, the muscle up.  Always be sure to check out the Video Library for explanations of the movements and scaling suggestions.

For those that cannot perform the muscle up as prescribed, we will be advocating for people to primarily work on their false grip and transition by substituting 3x the number of muscle ups with the muscle up transition work from the warm up.  Do not be fooled by these progressions, this is still hard work!  If you perform all the reps in the warm up and then three times the number of muscle up reps in the workout, you will have performed 65 muscle up transitions during the class time.  This is just one of many ways in which we can scale the muscle up, but it is important to have a plan for reaching that goal!


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