Wednesday, 4 January, 2012

Warm-up: Row 500m then: 2 rounds 10 partner wall ball sit ups (5 each) 3 muscle up transitions (other partner does HS hold then switch) Workout: 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 Austin Malleolo 4:25, Kristan Clever 4:41, Chris Zienkievicz 4:41, Matt Chan 4:57, James Hobart 5:20, Jeff Tincher 5:29, Kevin Montoya 5:31,Laurie Galassi 5:44, Danielle Edmundson 6:57, Rebecca Voigt 7:05. Post time to comments. Powerlifting: A. Power clean- Find a 1RM; Rest as needed between efforts B. Close Grip Bench Press- Find a 1RM; Rest as needed between efforts C. Close Grip Bench Press 85% 1RM x 1 set AMRAP @30x0; "CrossFit After Professional Baseball: Finding That Competitive Outlet", with David and Jason Benham, CrossFit Journal preview video [wmv] [mov] Mel Ockerby's 2:38 "Fran" at the 2011 Reebok CrossFit Games - video [wmv] [mov]