split jerk
1-1-1
Compare results to March 4, 2011.
then, three rounds; rest amply between rounds:
max muscle-up
1′ “L” hold
split jerk
1-1-1
Compare results to March 4, 2011.
then, three rounds; rest amply between rounds:
max muscle-up
1′ “L” hold
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…the best part about this picture? a year ago I wouldn’t have been able to get full range of motion on these swings due to my back injury– CrossFit MPH changed that. No back brace, no walking stick… and I even have muscle-ups. Who woulda thunk?
…though that split-jerk thing was a new experience…
Congratulations James C., for getting your first muscle-ups in class today! And, congratulations Kirsten P., for getting your first pull-up in class today!
–Rebekka and Melody
Great job, guys! James, those muscle-ups were awesome. Super cool start to the day!
Awesome job Kirsten! – Terry
Your first eight, James. Fantastic!
Way to go James and Kirsten!
@ Core Crossfit (Wishing I was in DC with Team MPH)
Workout:
Shoulder Press 5×1
Set 1: 115 Lbs
Set 2: 125 Lbs
Set 3: 135 Lbs
Set 4: 140 Lbs
Set 5: 145 Lbs
“Jackie”
1000m Row
50 Thrusters (45#/35#)
30 Pull-Ups
My Time: 12:03
*awesome* picture JD! 🙂
OTB at CrossFit Training Valley in Burlington, NC
“DIANE”
For time: 21-15-9 -Deadlifts (225#/155#) -Handstand Push-ups
9:50 (185lbs, prom hspu to abmat)
then, 4 rounds total of Tabata (20/10) -2 sets of Sit-Ups -2 sets of KB Swings (24kg) -2 sets of Roman Twists (16kg)
188
–Scores–
Rob K: 190-200x-195-lbs., 9, 4, 2
James H.: 165-170-170-lbs., 5, 4, 6 (sub: muscle-up, 2′ amrep, 30″ L hold)
Andrew R.: 175-185-190x-lbs., 5, 4, 4 (sub: muscle-up, 2′ amrep)
Thomas M.: 115-120x-120x-lbs., 10, 8, 6 (sub: strict pull-up, 30″ L hold)
Bill M.: 65-65-65-lbs., 4, 3, 2 (sub: strict pull-up, 30″ N hold)
Keena S.: 110-115x-115x-lbs., 4, 3, 1 (sub: jump-stretch strict pull-up, red, 30″ N hold)
Katherine S.: 45-55-55x-lbs., 5, 2, 1 (sub: jump-stretch strict pull-up, blue, 30″ N hold)
Wayne C.: 95-95-95-lbs., 17, 14, 14 (sub: push press; 3-3-3; strict bodyrow, 30″ N hold)
Sean F.: 135-142-150-lbs. (sub: muscle-up practice)
Kit H.: 130-130-130-lbs., 5, 4, 3 (sub: push press; 3-3-3; strict pull-up, 30″ N hold)
Brett B.: 105-105-105-lbs., 9, 6, 5 (sub: strict pull-up, 30″ N hold)
John P.: 115-105-115-lbs., 11, 6, 5 (sub: strict pull-up, 30″ N hold)
Spencer S.: 125x-115-115-lbs., 13, 7, 6 (sub: strict pull-up, 30″ N hold)
Brian T.: 185-195-200x-lbs., 5, 3, 1
Ari S.: 125-125-125-lbs., 7, 5, 4 (sub: strict pull-up, 30″ N hold)
Jim D.: 115-115-115-lbs. (sub: no strict pull-up, 30″ N hold)
Chris C.: 16, 13, 10, 10, 8/12, 9, 8, 7, 6 (25-lbs.; sub: max weighted pushup + max strict bodyrow; 5 rounds; strict pull-up)
Christine S.: 105-105x-100x-lbs., 1, 1, 1 (sub: muscle-up, 2′ amrep)
Alissa G.: 135-135-130-lbs., 8, 5, 4 (sub: strict pull-up, 30″ single-leg L hold)
Arvin G.: 105-105-105-lbs., 5, 5, 3 (sub: strict pull-up, 30″ N hold)
Kaisa A.: 105-115x-110-lbs., 8, 4, 5 (sub: strict pull-up, 30″ L hold)
Roselena R.: 125-130-135x-lbs., 4, 3, 2 (sub: strict pull-up, 30″ N hold)
Mike P.: 105-115x-105-lbs., 7, 5, 3 (sub: push press; 3-3-3; strict pull-up, 30″ N hold)
Nick D.: 115x-115-115-lbs., 7, 5, 3 (sub: push jerk, strict pull-up, 30″ N hold)
Mark C.: 155-175-175x-lbs., 16, 12, 12 (sub: push jerk, strict bodyrow, 15x sit-up)
Mark Co.: 155-155-160-lbs. (sub: muscle-up practice)
Lee P.: 125-130-135-lbs., 6, 3, 3 (sub: strict pull-up, 30″ N hold)
Peter H.: 115-120-125-lbs., 12, 8, 8 (sub: strict pull-up)
Randy F.: 105-105-105-lbs., 9, 4, 4 (sub: strict pull-up, 30″ L hold)
Krishnan S.: 115-115-115-lbs., 7, 5, 4 (sub: strict pull-up, 30″ L hold)
Alex M.: 205x-200-205x-lbs., 2, 2, 1 (sub: muscle-up, 2′ amrep)
Derek B.: 185x-185-185-lbs., 4, 3, 4 (sub: strict pull-up, 30″ L hold)
Matthew W.: 135-145-155-lbs., 10, 9, 5 (sub: strict pull-up, L-sit)
James C.: 959-95-115-lbs. (sub: muscle-up practice)
Robert W.: 125-125-130-lbs., 5, 5, 4 (sub: push press, 3-3-3, strict pull-up, 30″ N-hold)
Michael F.: 155-165-175-lbs. (sub: muscle-up practice)
Cristian D.: 135-140-145-lbs., 9, 5, 5 (sub: strict pull-up, 30″ L hold)
Keith W.: 105-105-105-lbs., 11, 6, 3 (sub: push press, 3-3-3, strict pull-up, 30″ N hold)
David O.: 85-85-85-lbs., 3, 3, 3 (sub: shoulder press, 3-3-3, strict pull-up, 30″ N hold)
Shawn C.: 135x-135-140x-lbs., 7, 7, 4 (sub: strict pull-up, 30″ N hold)
Kirsten P.: 105-115x-110x-lbs., 3, 4, 3 (sub: jump-stretch strict pull-up, red, 30″ N hold)
Julie G.: 70-70-70-lbs., 4, 3, 3 (sub: jump-stretch strict pull-up, red, 30″ N hold)
Mark L.: 85-95-95-lbs., 15, 6, 8 (sub: push jerk, strict pull-up)
Holmes H.: 115-125-130-lbs., 5, 4, 6 (sub: strict pull-up, 30″ L hold)
Bill G.: 195x-195-200-lbs. (sub: muscle-up practice)
Matthew C.: 195x-195x-195-lbs., 6, 4, 3 (sub: strict pull-up, 30″ N hold)
Ted K.: 85-85-95-lbs., 7, 6, 5 (sub: strict pull-up)
Joe T.: 115-115-115-lbs., 6, 4, 3 (sub: push press, 3-3-3, strict pull-up, 30″ N hold)
Chap G.: 150-165-180-lbs., 6, 3, 3 (sub: push press, 3-3-3, jump-stretch strict pull-up, green, 30″ N hold)
Jon H.: 105-105-105-lbs., 15, 7, 8 (sub: strict pull-up)
Campbell R.: 120-125-130-lbs., 1, x, x (sub: jump-stretch strict pull-up, blue, 30″ N hold)
Jen O.: 100-100-105-lbs., 2, 1, 1 (sub: jump-stretch strict pull-up, blue, 30″ N hold)
Neil A.: 215-220-225-lbs., 4 (sub: muscle-up, 2′ amrep)
Matt H.: 115-125-125-lbs., 8, 6, 5 (sub: strict pull-up, 30″ N hold)
Glenn C.: 145-145-150-lbs., 6, 5, 4 (sub: strict pull-up, 30″ N hold)
Terry M.: 145-155-160-lbs., 6, 3, 5 (sub: strict pull-up, 30″ N hold)
Jason C.: 115-120-120-lbs., 1, 1, 3 (sub: muscle-up, 2′ amrep)
Sidra C.: 170-175x-175-lbs., 8, 5, 5 (sub: strict pull-up)
Josh M.: 135-135-135-lbs., 4, 3, 1 (sub: push press, 3-3-3, shoulder press)
Ivy F.: 125-135-135-lbs., 1, 1, 1 (sub: strict pull-up, 30″ N hold)
Joe K.: 135-135-140-lbs., 7, 5, 4 (sub: strict pull-up, 30″ N hold)
Jessy C.: 105-115-120-lbs., 4, 3, 2 (sub: strict pull-up, 30″ N hold)
Steve M.: 145-150-155-lbs., 11, 6, 5 (sub: strict pull-up)
Dave K.: 135-145-145-lbs., 8 (sub: muscle-up practice)
Dave R.: 270-275x-275x-lbs., 13, 9, 7 (sub: behind-the-neck split jerk, strict pull-up)
John G.: 200-205-210-lbs., 5, 3, 3 (sub: jump-stretch strict pull-up, blue, 30″ N hold)
Yoshi S.: 190-195x-195-lbs., 7, 5, 4 (sub: strict pull-up, 30″ L hold)
Ralph A.: 180-185x-185-lbs., 4, 3, 3 (sub: strict pull-up, 30″ N hold)
Carlos A.: 100-100-105-lbs., 9, 7, 4 (sub: jump-stretch strict pull-up, blue, 30″ N hold)
Jim C. OTB @ Xfit BNI Tampa
Push press
5-5-5-5-5
125-135-145-155-165lbs (felt pretty light, couldn’t remember my PR so just went with it)
THEN
“Helen”
3 rounds for time
400 meter run
21x kettle bell swings @ 55lbs
12 pull ups
10:53
OTB at CrossFit Training Valley in Burlington, NC
“DIANE”
For time: 21-15-9 -Deadlifts (225#/155#) -Handstand Push-ups
10:30 (185lbs, sub jack knife HSPU)
then, 4 rounds total of Tabata (20/10) -2 sets of Sit-Ups -2 sets of KB Swings (24kg) -2 sets of Roman Twists (16kg)
194 (a.k.a., 6 more than Drew)