Reminder: 2nd Annual Lululemon Trunk Sale is this Tuesday night at 6:00 p.m.- 8:00 p.m. Come and check out some great workout and active wear by Lululemon.
Level 1
30 Double Unders
10 Ground to Overhead 95#/63#
20/10 Ring Dips
3 times.
Then.
15 Goblet Squats 53#/35#
20 KB Swings
2 Gassers
3 times.
Post times.
Level II
50 Double Unders
10 Ground to Overhead 155#/103#
5/2 Muscle Ups
3 times.
Then.
15 Goblet Squats 53#/35#
25 KB Swings
2 Gassers
3 times.
Post times.
Coaching Tips: Scale load and movement to match your current fitness level. Level 1: ground to overhead is described as any way you want to get the bar from the ground to lock out above your head. Snatch, clean and jerk, reverse curl to press…how ever you'd like. The ring dips are 20 for men and 10 for women. Gassers are the 3 cone shuttle run.
There has been a recent trend happening in the gym lately. There are about 4-7 people who are very close to getting their first muscle up. A couple of you have been successful in the transition portion of the movement, yet can’t seem to extend out of the dip. It’s for this reason we are revisiting the ring dip in a workout. We saw how this movement was a deal breaker for many of the Affiliates competing at the Regionals last weekend. Many could not do ring dips. It’s always one thing to do an exercise fresh and quite another when you are exhausted.
I would rather do fifteen muscle ups Paul! But that’s just me!
There’s a video up of the Masters Workouts!
http://games2010.crossfit.com/blog/2010/05/masters-competition-update/
On the right side of the page, in little orange writing you can find the link to watch the video!
5:15am
L 1
Rose 14:49/9:27 Rx
Dayle 13:39/-
L II
Newman 14:08 Rx/8:47 Rx 62#
Paul 14:34 Rx/9:37 Rx 62#
8am
L1
Dano 25:41/9:51Rx
Kristi 15:31/11:10Rx
Walt 23:43Rx/10:40Rx
9am
L1
Rebecca 13:32Rx 93#/8:01Rx L2
Tina 11:11/9:07Rx L2
Amelia 16:22Rx/7:44Rx L2
Maria 12:09/8:22
Roselynn 11:01/7:27Rx
Sloane 11:28/7:29Rx
Monica 14:56Rx 83#/8:44Rx L2
Yvette 12:35/8:10Rx
Sabrina 12:10/8:20Rx
L2
Chad 19:53 135#/12:06Rx
Teshina 16:03 123#/7:38Rx
Jon B. 16:32Rx/10:24Rx
Jeff A. 19:24/11:12Rx
Briley 18:35/7:37Rx
Dusty 17:02/7:20Rx
10am
L1
Donna 17:03/16:15Rx
Steve H. 15:35/9:43
Michelle Z. 14:50/8:23Rx
L2
Scott 16:42Rx/10:08Rx
Tiffany 23:18Rx/11:26Rx
12pm
L1
Jeff D. 21:25Rx/10:15Rx L2
Laurie 12:47/11:19Rx L2
L2
Ed A. 19:25/9:56Rx
Jarodd 20:31/–
Mike M. 18:55 9M/Us/10:47Rx
5pm
L1
Dean 13:55/10:23Rx
Steve A. 18:42/11:05Rx
Bill 19:50 165#/9:24Rx L2
Miry 15:00/12:40
Jeri 12:10/10:10
Sonya 17:07/15:04Rx L2
Susan 22:26/14:46Rx L2
Dano J. 17:50/9:57Rx L2
Greg 20:54Rx/11:05Rx L2
Justin 27:32Rx/13:15Rx L2
Dawn 15:33/8:29Rx L2
David L. 13:23/9:39Rx
Robert 13:39Rx 115#/9:34Rx L2
Joey –/9:31
L2
JoJo 16:36Rx/9:50Rx 62#
Don 16:27Rx/9:11Rx
Tony 19:37Rx 165#/9:54Rx 62#
6pm
L1
Tyler 18:24/11:48Rx L2
Jessica 22:50(mod)
Vince 12:54/12:29Rx
L2
David K. 28:02 145#,15M/U /10:38Rx
Emily LII 10:54 Rx/8:44 Rx
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