Monday, April 29, 2013

Monday, April 29, 2013

Caption contest. Go!
IMG_6096
Congratulations Stephen K., for completing our Elements Workshop curriculum!

three rounds; rest amply between rounds:
3x strict muscle-up + 3x muscle-up
4x strict handstand pushup + 4x kipping handstand pushup
5x strict pull-up + 5x pull-up

then, for time:
20x front squat @ 205/135-lbs.
30x box jump, 30″ platform
40x swing @ 55/35-lbs.
50x wall ball @ 20/14-lbs.

workout courtesy of crossfit.com

Compare all results to February 19, 2013.

18 Comments

  1. Teal | April 29, 2013 at 9:32 am
     

    Clowns.

    Reply
  2. BrianT | April 29, 2013 at 10:05 am
     

    Los payasos!

    Reply
  3. jamesy401 | April 29, 2013 at 10:14 am
     

    Oh! So you want to do pull ups with the big boys do you?

    Reply
  4. borjagracia | April 29, 2013 at 10:51 am
     

    Jon H. after ten minutes: ‘You know what? I’d rather bleed’ (true story)

    Reply
  5. Rob | April 29, 2013 at 2:02 pm
     

    “I get taping my hands, but why do I have to tape my knees together like you have done?”

    Reply
  6. Rob | April 29, 2013 at 2:04 pm
     

    OTB: Full Force Crossfit (Santa Clarita, CA)
    OHS 1RM – 195 pounds, then
    10 Min AMRAP – 10 OHS (95#), 10 box jump (24), 10 burpee.
    4 Rounds, plus 10 OHS

    Reply
  7. mjfrias15 | April 29, 2013 at 2:33 pm
     

    Borja: John trust me, it looks like you are doing more work when you have tape flying all over the place. Jon: ok, i’ll try it but i thought that’s what the chalk bucket was for and i get extra rest when i walk to the bucket.

    Reply
  8. Matt | April 29, 2013 at 2:44 pm
     

    No Borja, you have 2x muscle-ups!

    Reply
  9. Tink | April 29, 2013 at 2:46 pm
     

    Borja: Stay Strong Man!!
    Joh H:

    Reply
    • Tink | April 29, 2013 at 2:47 pm
       

      Jon H: [giggle]

      Reply
  10. jimmyc34 | April 29, 2013 at 2:48 pm
     

    Those are some big calluses, Borja…

    Reply
  11. C.Clever | April 29, 2013 at 2:51 pm
     

    This paper mache Herczeg is gonna be perfect!

    Reply
  12. jadh429 | April 29, 2013 at 2:54 pm
     

    Borja and Jon demonstrating for the class what a taping “no rep” looks like.

    Reply
  13. mchofia | April 29, 2013 at 2:59 pm
     

    We’re gonna need a bigger roll

    Reply
  14. dianacf | April 29, 2013 at 3:35 pm
     

    Sh…t! She caught us! Try to look cool.

    Reply
  15. cmannozzi | April 29, 2013 at 7:18 pm
     

    Borja: Trust me, John. Taped hands are a TOTAL chick magnet, bro.

    Reply
  16. b-kay | April 29, 2013 at 9:56 pm
     

    –Scores–
    Jon H.: 13:32 (135-lbs.; sub: muscle-up practice)
    Matthew W.: 16:13 (sub: muscle-up practice, 1000m row, clapping pushup, chest-to-bar pull-up, burpee)
    Dat D.: 9:15 (145-lbs.; sub: muscle-up practice)
    Borja G.: 11:30 (165-lbs.; sub: muscle-up practice)
    James C.: 11:14 (155-lbs.; sub: muscle-up practice)
    Robert W.: 8:28 (25-lb. dbs, 95-lbs., 35-lbs., 14-lbs; sub: static dip practice, seated db shoulder press, pull-up practice, step-up, 20″, mb squat)
    Matt H.: 12:44 (35-lb. dbs; sub: dip practice, seated db shoulder press, 30x inchworm, clapping pushup, pull-up, no wall ball)
    Noreen S.: 10:02 (20-lb. dbs, 75-lbs., 20″, 25-lbs., 10-lbs.; sub: pushup practice, seated db shoulder press, pull-up practice, 8-foot target)
    Teal B.: 13:18 (25-lb. dbs, 95-lbs., 20″; sub: dip practice, seated single-arm db shoulder press, pull-up practice, mb squat jump)
    Derek B.: 12:07, 16:00 (sub: 3000m row, 2-mile run)
    Ralph A.: 12:22 (35-lb. dbs; 115-lbs., 24″, 35-lbs.; sub: ring dip practice, seated db shoulder press, pull-up practice)
    Neil A.: 10:08 (225-lbs.; sub: muscle-up practice, handstand pushup practice, deadlift, strict sit-up pushup)
    Dave K.: 8:25 (135-lbs.; sub: muscle-up practice, prom hspu, 1 x 35-lb. plate)
    Shawn C.: 12:26 (125-lbs.; sub: muscle-up practice, handstand pushup practice)
    Mayra C.: 9:10 (20-lb. dbs, 75-lbs., 20″, 25-lbs., 10-lbs.; sub: static dip practice, seated db shoulder press, pull-up practice, 8-foot target)
    Cristian D.: 12:10 (30-lb. dbs, 105-lbs., 24″, 35-lbs.; sub: ring dip practice, seated db shoulder press, pull-up practice)
    Julie G.: (20-lb. dbs; sub: pushup practice, seated db shoulder press, pull-up practice)
    Valentina F.: 9:35 (15-lb. dbs, 20-lb. dbs., 25-lbs.; sub: pushup practice, seated db shoulder press, strict bodyrow practice, squat, no wall ball)
    Scott P.: 10:30 (25-lb. dbs, 75-lbs., 24″, 35-lbs., 10-lbs.; sub: static dip practice, seated db shoulder press, pull-up practice, 8-foot target)
    David O.: 9:28 (225-lbs.; sub: deadlift, muscle-up practice, handstand pushup practice)
    Cole M.: 12:15 (135-lbs., 24″, 45-lbs.; sub: muscle-up practice, handstand pushup practice, 1/2x wall ball)
    Adrian P.: 14:27 (105-lbs., 24″; sub: ring dip practice, handstand pushup practice)
    Ivy F.: (25-lb. dbs, 30-lb. dbs.,; sub: pushup practice, seated db shoulder press, pull-up practice, squat, no wall ball)
    Dave R.: 10:03
    Michael F.: 9:17 (175-lbs.; sub: muscle-up practice)
    Jason C.: 12:49 (115-lbs.; sub: muscle-up practice)
    Christine S.: 7:17 (25-lb. dbs, 35-lb. dbs; sub: banded muscle-up practice, seated db shoulder press, squat, mb squat)
    Johnny A.: 12:46 (30-lb. dbs, 115-lbs., 24″, 45-lbs.; sub: ring dip practice, seated db shoulder press, pull-up practice)
    Chandini H.: 13:21 (20-lb. dbs, 75-lbs., 24″; sub: ring dip practice, seated db shoulder press, pull-up practice)
    John Gr.: 11:52 (30-lb. dbs, 105-lbs., 20″, 35-lbs., 14-lbs.; sub: static dip practice, seated db shoulder press, strict bodyrow practice)
    Diana D.: 12:40 (15-lb. dbs, 55-lbs., 20″, 25-lbs., 10-lbs.; sub: static dip practice, seated db shoulder press, pull-up practice)
    Lisa C.: 9:37 (15-lbs. dbs, 65-lbs., 20″, 25-lbs., 10-lbs., sub: pushup practice, seated db shoulder press, pull-up practice)
    Brian T.: 14:25 (135-lbs.)
    Jim C.: 11:45 (185-lbs.)
    Erez Y.: 13:20 (135-lbs.)
    Eric M.: 12:51 (135-lbs.; sub: muscle-up practice, hspu practice)
    Chris C.: 9:31 (sub: muscle-up practice)
    David S.: 12:28 (145-lbs.; sub: muscle-up practice)
    Mark Co.: 16:43 (155-lbs.; sub: muscle-up practice)
    Buffy M.: 9:31 (20-lb. dbs, 20-lbs.; sub: max plank hold, corners, strict bodyrow practice, step-up, 20″, single-arm russian swing, squat)
    May B.: 9:42 (25-lb. dbs, 35-lb. dbs, 24″; sub: static dip practice, seated db shoulder press, pull-up practice)
    Katie K.: 10:31 (20-lb. dbs, 25-lb. dbs, 20″, 25-lbs.; sub: pushup practice, seated db shoulder press, pull-up practice, 1/2x wall ball)
    Josh M.: 11:37 (125-lbs.; sub: mb squat jump)
    Bill G.: 13:00 (185-lbs.; sub: muscle-up practice, handstand pushup practice)
    Brett B.: 12:35 (110-lbs., 24″, 45-lbs.; sub: muscle-up practice, prom handstand pushup practice, pull-up practice)
    Charlie R.: 12:56 (105-lbs., 35-lbs.; sub: ring dip practice, handstand pushup practice, 1/2x wall ball)
    Melissa S.: 8:46 (25-lb. dbs, 25-lbs.; sub: static dip practice, seated db shoulder pres, pull-up practice, pushup, sit-up, kneeling swing, superman)
    Joana S.: : 11:35 (15-lb. dbs, 45-lbs., 18″, 25-lbs., 10-lbs.; sub: pushup practice, seated db shoulder press, pull-up practice)
    Jim D.: 13:10 (30-lb. dbs, 115-lbs., 24″, 35-lbs.; sub: static dip practice, seated shoulder press practice, pull-up practice) R
    Peter H.: 11:41 (120-lbs., 45-lbs.; sub: muscle-up practice)
    Nick D.: 12:23 (115-lbs., 45-lbs.; sub: muscle-up practice, handstand pushup practice)
    Randy F.: 12:46 (110-lbs., 45-lbs.; sub: muscle-up practice, prom hand stand pushup practice)
    Chris T.: 11:23 (125-lbs., 45-lbs.; sub: muscle-up practice)
    Alissa G.: 10:45 (110-lbs.; sub: muscle-up practice)
    Krishnan S.: 12:19 (110-lbs., 45-lbs.; sub: ring dip practice, prom handstand pushup practice)
    Carter H.: 10:58 (105-lbs., 35-lbs.; sub: ring dip practice, handstand pushup practice)
    Set S.: 10:58 (20-lb. dbs, 70-lbs., 20″; sub: static dip practice, seated db shoulder press, pull-up practice)
    Suzanne C.: 8:26 (15-lb. plate, 15-lb. dbs, 15-lbs.; sub: incline pushup practice, seated db shoulder press, strict bodyrow practice, step-up, 20″, 1/2x swing, 1/2x squat)
    Jen M.: 10:40 (30-lb. dbs, 20″; sub: static dip practice, seated db shoulder press, pull-up practice)
    Ricky B.: 9:36 (25-lb. dbs, 25-lb. dbs, 20″, 35-lbs.; sub: pushup, seated db shoulder press, jump-stretch strict pull-up, blue, 1/2x wall ball)
    Kathryn S.: 9:45 (15-lb. dbs, 35-lb. dbs, 20″; sub: static dip practice, seated db shoulder press, russian swing, mb squat jump)
    Joanna T.: 11:25 (25-lb. dbs, 30-lb. dbs, 20″; sub: pushup, seated db shoulder press, jump-stretch strict pull-up, blue)

    Reply
  17. Mrs. F | April 30, 2013 at 10:21 am
     

    I realized I forgot to give you my score: 5:50 ~Ivy

    Reply

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