Wednesday, 24 August, 2011
Posted by Mandee on August 23rd, 2011
12 responses
Warm-up: 10 skin the cats followed by 10 minutes of practice on the muscle-up transition Workout: Three rounds for time of: 12 Muscle-ups 75 Squats Austin Malleolo 7:40, Kristan Clever 9:31, Pat Sherwood 10:43, Miranda Oldroyd 14:13, David Shanahan 14:13, Rebecca Voigt 16:50. Post time to comments. Cool-down: 10 minutes of dynamic ROM hip drills Powerlifting: 3 x 5 Ring dips 3 x 5 Pull-ups Dynamic Effort Bench press 3-3-3-3-3-3-3-3-3 3 x 10 Dumbbell shoulder press 3 x 15 Barbell bent over row 5 minute AMRAP of wall walks "CrossFit for Athletic Performance: Part 2" with Chip Pugh and Rich Froning Jr., CrossFit Journal preview video [wmv] [mov] "Game Time" - video [wmv] [mov] [HD mov] WOD Demo with Pat Sherwood and Miranda Oldroyd - video [wmv] [mov]
12 responses to "Wednesday, 24 August, 2011"
August 23, 2011 at 2:01 pm
Great pic, Jake!
Nice work, AP!
August 23, 2011 at 11:04 pm
Great pic, Jake!
August 24, 2011 at 1:23 am
August 24, 2011 at 5:14 am
22:23
Need to get back in the habit of practicing MUs. Finally remebered the need to stay violent through the top to get through and into the dip. Last set of squats unbroken.
August 24, 2011 at 5:51 am
August 24, 2011 at 6:18 am
August 24, 2011 at 10:29 am
August 24, 2011 at 12:18 pm
August 24, 2011 at 1:11 pm
August 24, 2011 at 2:23 pm
August 24, 2011 at 2:27 pm
August 24, 2011 at 2:30 pm
But I will say that my bench has increased approx. 30 lbs in the past month, and I'm sure the powerlifting class is a big part of that.