Be sure to check out "Jane Says" blog, tab located on home page
Lauren P, Julie Z, Steve M.
30 RFT
1 clean and jerk 185/135
1 muscle up
*post weights and time to comments
Katie O. with a birds eye view
Welcome to the MU club!
Who's next ?
REMINDERS OF UPCOMING EVENTS:
1. Sept 28, 2nd Annual SVS Fitness Frenzy with South Mountain CrossFit
2. Nov 2nd IN HOUSE COMPETITION HARVEST RUMBLE ( Hooded sweatshirt to all participants)
3. Nov 16 WOD n WINGS at Crossfit Del Val
4. CHRISTMAS PARTY DEC 14th @ APEX.
4. CHRISTMAS PARTY DEC 14th @ APEX.
35 comments:
Good Girl Katie!!!!
Warmup: worked up to 145# 1rm clean and jerk. WOD: 12:59 115# jbmu's. Felt good with the clean and jerks today.
Just want to add that it was inspiring to see Lou and Dan fight for those muscle ups this morning. Awesome job guys!
Lurong WOD 1 (Level 1): 18:17
Worked up to 175 on the 2 clean and 1 jerk Warm-up set.
As for the WOD.
Went 17:42 with 125#.
Clean and Jerks were easy, Muscle ups not so much.
Really ecstatic about finishing all the Muscle ups. I have never done more than about 15-20 in a single day, let alone in a WOD.
Was able to get through the first 23 rounds with only one failed attempt, then it took me about 12 tries to get through the last 7.
It really helped to have Jon and Frank cheering me on. Thanks fellas.
Today was one of those mornings when I am inspired by the effects of Crossfit. Came into the workout doubting my ability to finish, walked out smiling because I did! Great WOD, great day!
great stuff Lou!
Way to kill it 6'ers. Trying to beat this cold and I will be in.
10:00 #155 Jumping Bar Muscle ups for wod
Got my first 5 bar muscles ups today after the wod felt really happy I actually got them!
Need to work on my kip to be able to string them all. But happy to hit a pr.
good work to all the ladies at the 9am!
7:33 #45 jumping bar muscle up
went light due to injury, still got a great workout. Thanks Tanya!
WU
Got up to 90# in the clean and jerk warmup. I was trying not to get too heavy. After my chat with Josh on Friday. I am really working on focusing on form. I want to get my form in check before trying to advance on. I want to be the nicely colored star, not the scribbley star.
WOD
13:26 using 60# and JMU from box. This JMU felt really good. I need to advance to the next step on these and trust them. The weight was probably too light. I could have done heavier but tried to focus on form here as well.
Thanks for the tips Shanna. It was really awesome to see the fight that Lou and Dan had fighting out those Muscle Ups!! Inspiring work guys!!! Lou you should be smiling all day.
Lurong WOD level ll
13:44
Lurong WOD 1- level II
12:40
what are the Lurong WOD 1:
level I & II?
Keith, here are the WODS:
http://www.lurongliving.com/challenge2013/members/blog/announcements/announcing-wod-1-wod-2-and-wod-3
10:20
60 lb
20" box bar muscle up
Warm up got to 90 lb on clean & jerk
WOD 11:56 95# with Dip Holds masquerading as muscle ups
I joind Apex 1 month ago. Never thought on Aug 15th that I'd be able to do some of the things I've done so far. Looking forward to continuing to get better.
10:38 115# 20"Jbmu
11:14, 45#, JBMU w/ 20" box(I think) and a 15# plate
Thanks Julia B. for pushing me. Working out next to you kept me wanting to get o the bar with you and not fall behind!
Warm up: got to 165#
WOD: 8:15 with 100# and box JPU
Went way too light on the clean and jerks.
Like other said it was really cool to see some if the guys work through the ring MU. Inspiring! Great job guys!
Warm-up 80# clean & jerk. Trying to work on my form... Thank you Clayton for your help tonight.
WOD - 8:35
55#
JBMU - 20" box
WArm-up 95# clean & jerk.
WOD - 9:37
60#
JBMU
8:57 #65 Jump to support on the matador
WU: 90# 2 clean and 1 Jerk. Got one clean at 95# but failed on the second.
WOD:
60#
16" jumping bar muscle up
9:07
Keep it up Steve! You are doing great!
had to do this WOD - love c&j and my arms are the only part of my body not sore at all ha. warm up - only went to 98# because my back was tightening up.
WOD was 11:14 with 65# and jbmu. the weight was too light since I could easily cycle into the jerk, but jbmu make me nervous so I lost time contemplating each one. I agree with you though Lora - working next to you pushed me to try and get up on the bar faster and think less :)
Worked up to 110# on clean and jerks from the hang position.
80# C&J. Rx on MUs.
Got through 22 MUs. Didn't have any more in me after that. Subbed 3 pull-ups and 3 dips for each MU after that. Very disappointed that I didn't finish the WOD. I think this is the first CrossFit WOD that was a DNF for me.
For some reason, I prefer strict MUs to kipping. I think it is because kipping is so much harder on my wrists. When I do a strict MU, I can sort of be gentler with my wrists. Kipping is just violent on the wrists. But, that means that I totally smoked my shoulders this morning and wasn't able to complete the WOD. Need to work on kipping MUs.
Hit 195# on the warm up, still chasing my 205# PR from the summer.
115#
15 bar MU/15 jbmu 20"
11:37
Loved this WOD, feeling more confident on doing bar muscle ups in a workout especially since I always go jbmu!
iedraus 102PR C&J 140#
9:08 85# JBMU
Warm up- 135# c&j. Also cleaned 140 once. I think that counts as a PR.
WOD- 85# C&J, dip holds. 9:19. Another fun one!
Got up to 120# on the warm up but failed on the jerk.
13:20 / 70# JBMUs for the WOD. This was the biggest jump I've done for these. Was very excited about it. Oh and I definitely felt the 30 step ups I had to do too!!
Lurong WOD 1 Level II
15:06...my excuse is my cold but that WOD left me gasping for air.
Warmup- hit 130#...my last jerk from a rack was 113#. My last clean and jerk was 95#. PR...Whoo-hoo:)
Happy 1 Month Anniversary Steve! Now time to set some 3 or 6 month goals!
Warmup: 165# 2 clean and 1 jerk.
I believe that is a PR for the jerk for me.
WOD: 11:41 110#/20" box JMU Weight was too light on the C/J Should have gone 125-130# or so I think.
Post a Comment