5/20/17

West Metro CrossFit Spring Fling Competition with Zach, Karly, and Marissa! Here’s how we did in order of event.

Floater

3000m Row switching off with each teammate getting 20, 15, 10, and finally 5 pulls. Each teammate completes a matching set of burpees once they’re finished rowing.

Time: 12:50 (8th)

Event #1

Part 1 – Partners 1 & 2 (M/M or F/F) alternate movements to complete as many rounds and reps as possible in 6 minutes of:

5 Burpees
10 Axle-bar Deadlift (180/120)
100m Sprint

Part 2 – Partners 3 & 4 (M/M or F/F) alternate movements to complete as many rounds and reps as possible in 6 minutes of:

5 Toes to Bar
10 Wall Ball Shots (20/14) to a 10′ target
20 Double Unders

Result: 782 reps (4th)

Event #2 – “Clean & Jerk”

Time Cap: 12 min

Teams have 12 minutes for each member to establish a 1RM Clean & Jerk. Each team will be provided two barbells and two athletes may be lifting at a time. Scoring will be the combined total weight of all four team members best lift.

Bonus:

While not attempting a lift, one team member at a time may perform Ring Muscle Ups. Each Muscle Up will contribute an additional 2 lbs to the team’s overall total.

Result: 877# (14th)

We completed 66 muscle-ups, and I hit a PR of 185# on Clean and Jerk.

Event #3 – “If He Dies, He Dies”

Time Cap: 11 minutes
For time:
200m Run w/ 35# plate
20m Dumbbell Overhead Lunge (50’s/35’s)
15 Handstand Push Ups or 45 Hand-release Push Ups
5 Burpees Over the Wall
15 Hang Power Snatch (115/75)
2 Legless Rope Climbs or 4 Rope Climbs

Result: 11:32 (11th)

5/15/17

Warm Up

3 Rounds Of:
100M Row Sprint
4 Cossach Squat
5 Goblet Stretch
6 KB Swing Sprint
30s Hand Stand Hold
– Static/Pro-Retract/Head or shoulder tap

Strength

Clean
1-1-1-1-1-1-1 reps

Jeremey – 185, 195, 205, 215 (4xfail), 185, 185
Charlotte – 140, 145 (Power Clean)

Extra Work

10 min EMOM:
– Odd: 2 Strict HSPU
– Even: 2 Muscle-ups

200M Walking Lunge (Took about 7 min)

5/11/17

Warm Up
3 Rounds of:

30 Double Under
10 KB Swinga
10 Lunges
10 Jump Touches (10″ target)
Hamstring Stretch

Met Con
“Michael”

Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups

In honor of Navy Lieutenant Michael McGreevy, 30, of Portville, NY, who was killed in Afghanistan June 28, 2005.

Jeremey – 18:47
Charlotte – 24:40

Extra Work
Work on Ring or Bar Muscle up progressions
– Kip Swings
– Butterfly
– Ring Transition

Did 10 min EMOM of 1 MU working on full hip extension.

4/27/17

Warm Up
3 Rounds Of:

1 Burpee
Plate Agility Ladder
1 Burpee
6 Broad Jumps
1 Burpee
5 Strict Pull Up
– 5 Kipping Pull Up
– 5 Muscle Up

Met Con
5 Rounds for Time Of:

7 Muscle-ups
400M Run

  • 3:1 Pull Ups and Dips
    ** Use a banded Muscle Up progression

Jeremey – 18:47 (2 MU + 5 progressions each round)
Charlotte – 19:29 (Progressions)

4/18/17

Warm Up
3 Rounds
200M Row
4 Goblet Stretch
4 Cossach Squat
10 Passthrough
10 OHS (pvc/bar)
5 Pull Up (strict/kipping/ring mu)
8 KB Swing

Met Con
Amanda

9-7-5
Muscle-ups
Snatch, 135#/95#

Jeremey – 18:03 (115#)
Charlotte – 18:13 (80#, PU, Dip)

First time doing Amanda! It was also the first workout that included muscle-ups where I was more worried about another exercise. I did 2-2-2-2-1, 2-2-2-1, 2-2-1 for the sets of muscle-ups. Unfortunately, I had to scale the snatch. Will get it Rx’d next time!

3/22/17

Warm Up
30 Double Under
Shoulder Circuit
10 Passthrough
5 Strict Pull Up
10 KB Swing
5 Kipping Pull Up
10 DB Push Press

Skill
– DB Clean and Jerk

Met Con
5 Rounds For Time Of:

3 Ring Muscle Up
10 D.B. Clean & Jerk (50/35#)
100M Sprint

Jeremey – 22:36
Char – 22:31 (C2B, Bar dips)

I did the first set of ring muscle-ups unbroken, but then it was singles after that. I missed on probably 3 attempts. DB C&J was heavy. Did 5/5 for the first two sets then 4/4/2 for the last three sets.