Tuesday, 17 May 2011

30 Muscle-ups for time:

Did 20 in about 12 minutes and got to the point where I was only able to do about 1 per minute, with several failures per success, so I shut it down.

CrossFit - 19Mar09

Feeling pretty good and fresh today, while constantly setting PRs, so it looks like the volume of my programming is about right.

Skill Work:
Swimming - 500 meters with breaks every 50m. First time back in the pool in nearly a year, so I took it easy.

WOD:
"Nasty Girls"
3 rounds for time of:
- 50 Air Squats
- 7 Muscle-Ups
- 10 Hang Power Cleans, 135 lbs

Lost about 30 seconds changing out weights in the 2nd round.

Time: 8:16 (4+ min PR!)

CrossFit - 27Feb09

MuscleUp/Snatch/BoxJump WOD from Alex Europa on Vimeo.

WOD:

AMRAP in 20 minutes:

- 3 Muscle Ups
- 6 Power Snatches, 95-lbs
- 9 Box Jumps

Total: 10

I probably could've knocked out one or two more rounds if we had another barbell, but all in all this was a fun one.

CrossFit - 4Jan09

30 Muscle Ups for time.

Time: 6:45 (30 second PR!)

CrossFit - 21Jun (pm)

Warm-up:
- Rowing 4:00

WOD:
50 Muscle-ups for time

I had to do this in the gym's only squat rack so I had to share it with a guy squatting (at least he was doing decent squats). And I couldn't get full extension at the bottom because the rack isn't tall enough.

Time: 15:25

CrossFit - 12May (pm)

30 Muscle-ups for time

I did this after a tough day at the pistol range, qualifying and doing various stress courses which involved alot of running and carrying dummies.

Time: 8:25

CrossFit - 24Mar (pm)

30 Muscle-ups for time

Tried to do a rep every 10-seconds, and it's just too fast to try to get reset every time.

Time: 7:16

CrossFit - 17Mar (pm)

"Nate"

Max Rounds in 20 minutes:

- 2 Muscle-ups
- 4 Handstand Push-ups
- 8 Kettlebell Swings, 2-pood (subbed 70-lbs Dumbell)

This is a very strength based workout and muscular failure on the HSPUs becomes the limiting factor. The KB swings felt much easier today than last time.

Total: 11 Rounds

CrossFit - 12Feb (pm)

Another fallen brother, Chief Petty Officer Nate Hardy was killed Sunday February 4th during combat operations in Iraq. Nate is survived by his wife, Mindi, and his infant son Parker. Godspeed Chief!

"Nate"

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

- 2 Muscle-ups
- 4 Handstand Push-ups
- 8 Dumbell swings, 70-lbs

Total: 9 Rounds

CrossFit - 10Feb (pm)

Did Test #3 from CrossFit's How Fit Are You? Test:

- 8 Rounds of Tabata Squats
- Max Muscle-ups in 4 minutes

The scoring is your lowest set of squats multiplied by the total number of MUs.

Squats: 8 x 20
Muscle-ups: 22
Total: 20 x 22=440 points (Level 3 of 5!)

As a side note, HERE is a video of Greg A. doing this workout and completing 21 x 25...that's my goal for this next time...525 points!

CrossFit - 25Jan (pm)

Pre: Overhead Squats

15 x 135-lbs

This was REALLY tough. I think I'm at the point now where I need to start adding only 5-lbs each day to keep the linear progression going. Still on track!

"Nasty Girls"

3 Rounds
- 50 Squats
- 7 Muscle-ups
- 10 Hang Power Cleans, 135-lbs

Alright, last time I did this WOD, it took 19+ minutes and I wasn't able to complete the last 2 MUs...I just had nothing left. I had to go over and finish them on the V-bar (much easier). This time, a 6 minute improvement and MUCH better muscle-ups. I didn't feel like they held me back today. I could've done them faster (I didn't do any consecutive because I didn't want to bomb), but I didn't have to rest at all really between reps. Now, I'm at the point where I can try to really turn up the intensity and really nail this. My goal for the next Nasty Girls is sub-10.

Time: 12:33

Post: Muscle-up practice about 4 hours later. Matt, Nate, and I decided to go for max consecutive MUs.

1st attempt: 5 (full open shoulder at the bottom)
2nd attempt: 5 (again with full ROM)
3 attempt: 8 (not hitting full extension at the bottom)

This was alot of fun, it's been awhile since I've played with MUs. I also did 2 consecutive strict (not kipping) MUs at the end. Craziness!

Nate also set a new MU record by hitting 4 consecutive MUs. Awesome!

CrossFit - 4Nov (pm)

Barbarian Fitness in action!!!



"Nasty Girls"

3 Rounds for time
- 50 Air Squats
- 7 Muscle Ups
- 10 Hang Cleans (135-lbs)

Felt much better today, the 2 days of rest really helped. Hip is still a litle sore, but only when I move awkwardly. On the Muscle Ups, I didn't go down to full open-shoulder extension, nor full 'rings turned outward' lockout, but those will come with time (besides they don't do either in the Nasty Guys video...haha). I completed 19 muscle ups on the rings and then hit the wall. I failed 4 times with a decent amount of rest each time and physically could not do any more. So I ended up going over to the V-bar on the crossover machine and did the last 2 consecutively.

The cleans felt really good, I did all 3 sets straight through and was able to do the momentum swing at the bottom, which really helped.

All in all, I'm really stoked about this workout. It's a little disappointing that I couldn't get those last 2 ring muscle ups. But I went into this workout thinking I would be happy if I managed to get through the first set of 7 muscle ups on the rings, much less damn near the entire workout.

Total Time: 19:24

MUSCLE UP!!!!!

I finally did it! I was out back playing on the rings and got my first full RING MUSCLE UP!!!! Check out the video!!!!

I'm not really sure I believe it yet...I knew I was close but to actually do it, DAMN! What a great way to end the week!