Level 1
2 mile Run
Then.
5 Clean and Jerks 115#/78#
10 Ring Dips
25 Squats
5 times.
Level II
2 Mile Run
Then.
5 Clean and Jerks 185#/113#
5 Muscle Ups
25 Squats
5 times.
Post times.
Coaching Tips: Scale load and movements to match your current fitness level. The 2 mile run is an out and back run up Lake Murray Blvd. and the turn around is Dallas St. Make sure you use your aggressive hip extension to make the load of the bar temporarily weightless and therefore manageable to execute the C & J. This also holds true in doing ring dips or the muscle up. The better you are at using your hips during the workout, the fresher your shoulders will be for the remainder of the workout.
The past month has seen a large number of our athletes reach one of the pinnacle movements in the CrossFit arsenal of movements: the muscle up. Jessica Miller is the latest member to accomplish this hallmark feat. Congratulations Jess!
5:15am
L1
Roxy 20:25/14:26 Rx 5
Damon 14:43/-
Monica 14:57/11:47 Rx
Emily 15:05/9:22 Rx
Liza 23:18/11:00
LII
Briley 16:31/21:11 Rx 3
Newman 12:41/20:04 Rx 5
Paul 14:56/26:19 Rx 5
Scott 16:45/25:20 Rx 5
9:00am
L1
Steve H. 17:34/6:45 3
Tina 16:35/12:56 5
Sabrina 16:36/11:36 3
Tiffany 16:48/12:56 Rx 3
Kevin -/17:07 5
Claire 19:43/15:20 5
Dano 14:45/16:57 135# 5
Rick 17:47/14:27 5
Yvette 17:11/11:38 #83 5
Brandon 16:02/12:07 Rx 3
Robert 13:41/13:26 #135 Rx 5
Dawn 18:46/13:59 5
10:00am
L1
Laurie 20:47/18:55 5
Dario 17:08/13:34 5
Teshina 16:37/22:09 Rx 133# 5
Niiice Jessica! Crap, now we have the Hursts, Millers and Bell/Moore couples doing muscle ups. C’mon Sue!! Time to start 2-a-days so we can get in the Muscle Up Couples Club before the Mackleys!
Couples that Muscle Up together, get down together!!…….Not with other couples. That’s not how it was suppose to sound. But, you guys know what I mean.
Buy your tickets!
12pm
L1
Michelle St.J. 19:36/13:59 4
L2
Rebecca 16:42/44:29 3 (8M/U’s)
5pm
L1
Sara 18:02/22:35 5
Susan 19:09/21:45 5
Dano J. 16:06/14:20Rx 5
Justin S. 15:54/18:25Rx 5
Andrea 18:50/9:30 3
Jeff D. 16:25/10:46Rx 3
Sonya 20:15/15:59 5
David M. 15:30/11:49 185# 3
Julia 19:33(row)/16:09Rx 83# 5
Joe 12:09/”Annie” 7:22Rx
Buy my tickets to what Don? The Couple Muscle up games? don’t know if I REALLY want to see that. HA HA See ya’ll manana!
6:00pm
L1
Jessica 22:08/29:54 5
Christine 14:01 Row/24:50 4
Greg 18:33 40# WV/22:27 Rx 5
LII
Mike M. 13:35/34:25 145# 5
Tony A. 13:53/28:19 5
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