Matt's First Muscle Up.
Not to be out done, our other CrossFit SoCal'er, Matt Mills, got his first muscle up today too!
Congrats Matts!!!
WOD:
Hang Power Clean
1-1-1-1-1-1-1
Post weight to comments.
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« December 2008 | Main | February 2009 »
Wednesday, January 28th
Congratulations to Matt for getting his first and several more muscle ups today!
Gymnastics Skills Day
Practice handstands (against the wall and w/o the wall) for 5 minutes
Practice front and back rolls for 5 minutes
Practice tucking the chin and rolling out of a handstand for 5 minutes
24 HSPU’s
24 Ring Dips
24 Ring pull-ups with the false grip or 6 to 12 muscle-ups—practice strict (no kipping).
Try doing an L-sit rope climb or just practice rope climbing for 5 minutes
L-sit wars with parallettes
Practice flying pull-ups, kipping pull-ups or chest to bar pull-ups for 5 minutes
Practice handstands (against the wall and w/o the wall) for 5 minutes
Practice front and back rolls for 5 minutes
Practice tucking the chin and rolling out of a handstand for 5 minutes
24 HSPU’s
24 Ring Dips
24 Ring pull-ups with the false grip or 6 to 12 muscle-ups—practice strict (no kipping).
Try doing an L-sit rope climb or just practice rope climbing for 5 minutes
L-sit wars with parallettes
Practice flying pull-ups, kipping pull-ups or chest to bar pull-ups for 5 minutes
Monday, January 26th
Come train with Nuno Costa at 12 noon, for CrossFit Endurance classes.
Nuno was an NCAA Division I Track and Field athlete at Cal Poly San Luis Obispo - competing in the 200M and 400M sprints. He began competing in triathlons in 2006, completing a 1/2 Iron Man, numerous sprint distances, and a few Olympic distance triathlons. He began doing CrossFit to become a better overall athlete in all areas of fitness.
See his full trainer bio under the trainers link.
Today's WOD
For time:
15 Handstand push-ups
1 L Pull-up
13 Handstand push-ups
3 L Pull-ups
11 Handstand push-ups
5 L Pull-ups
9 Handstand push-ups
7 L Pull-ups
7 Handstand push-ups
9 L Pull-ups
5 Handstand push-ups
11 L Pull-ups
3 Handstand push-ups
13 L Pull-ups
1 Handstand push-up
15 L Pull-ups
15 Handstand push-ups
1 L Pull-up
13 Handstand push-ups
3 L Pull-ups
11 Handstand push-ups
5 L Pull-ups
9 Handstand push-ups
7 L Pull-ups
7 Handstand push-ups
9 L Pull-ups
5 Handstand push-ups
11 L Pull-ups
3 Handstand push-ups
13 L Pull-ups
1 Handstand push-up
15 L Pull-ups
Post time to comments.
Thursday, January 22nd
Deadlift 5
2K row
Post weight and time to comments.
Wednesday, January 21st
Front Squat 5-5-5
Power Clean 15 times
30 ring dips
Power Clean 12 times
24 ring dips
Power Clean 9 times
18 ring dips
30 ring dips
Power Clean 12 times
24 ring dips
Power Clean 9 times
18 ring dips
Men: 155lbs Women: 105lbs
Post weight and time to comments.
Tuesday, January 20th
Press 5-5-5
WOD
3 rounds for time:
Run 400
15 Hand stand push ups
2, 15ft Rope climbs
Post weight and time to comments ya'll. (I dont know...)
Events
- CrossFit Games July 16-18
We did it!!!! Congratulations to our Affiliate Team who took 3rd place at the Southwest Regionals and qualified for the 2010 CrossFit Games at the Home Depot Center in Carson, CA: Lauren Andrade, Seth Radnothy, Marisa DeAugustine, Adam Stevenson, James Storer and Andrea Callahan. Please plan on coming out on all or one of these days to support our team!!
