Monday, September 20, 2010

Posted by on Sep 19, 2010 in WOD | 16 comments

Mobility Work

Muscle Up Progressions

5ย Rounds for time of:
400 meter Run
21 KB Swings (50, 35)

Post time and comments.


  1. Well I may be out of order for a while! Wrist is f’d up bad ๐Ÿ™

  2. I just wanted to thank Mike and Amy for the great times I have had at Crossfit SJ. You have done a great job so far and will continue to succeed. Good luck to all the members with your goals and fitness future. You were a great bunch to work with! Between the super instructors and incredible athletes, I am sure you will succeed ๐Ÿ™‚ Thanks again to all of you, keep working hard and I will see you at competitions!

  3. Say it ain’t so Dave! What happened!?

  4. Hang clean gone wrong ! And wrist goes pop! Not broke I don’t think! But can’t move it at all!:(

  5. Hope you’re back with us someday soon Aimee!!

  6. Thanks for the positive parting words Aimee!!

    You set the bar pretty high while here at CFSJ so we’ve all got to play catch-up for a while to get up to the “Aimee Standard”. ๐Ÿ˜€

    Good luck in Montreal and hopefully you can find a box to train at up there and we’ll hold you to your word when the competitions come rolling around ๐Ÿ™‚

  7. Have fun Aimee! Congrats to the fella’s that did muscle-ups today!

    Went for max on a thruster, can’t drop the weight so only got to 185lb.

    9x135lb Thrusters
    18 Pullups
    9 Ring Dips

    6x135lb Thrusters
    12 Pullups
    6 Ring dips

    3x135lb Thrusters
    6 Pullups
    3 Ring Dips

    Around 10 min… my ring dips are the suck.


    1 Muscleup
    WOD Time 18:01

  8. WOD 13:13 as Rx’d…Nice day for a run.

    Good luck Aimee!

  9. Good Luck Aimee! It was a pleasure meeting you!

  10. WOD 13:26 as Rx’d
    and first muscleup!
    Great work today guys, wouldn’t have guessed there would be 4 of us joining the the muscleup group.

  11. Strength Work: Squat 3×5
    Warmup = 45×5, 65×5, 95×5, 115×3, 135×2
    Work @ 155

    WOD 17:14 as Rx’d Over 2 minutes slower than I had hoped.

    Dave, get back into the gym as soon as you can – Amy and Mike can work around a damaged limb or 2.

  12. 18:18 as Rx’d

    And once again – I hate running!

  13. Great work yesterday. Everyone posted some great times.

    And additions to the Muscle Up Club are:

    Who’s next??

  14. i no who it will not be! hahaha ๐Ÿ™

  15. me too ๐Ÿ™‚

  16. Wow! That’s amazing that that many people got muscle-ups in one day. Congrats guys that’s impressive!