Sunday, April 12

Muscle-ups suck, everybody knows it. What people don't know however is that the "turn out" that is supposed to be incorperated into a muscle up sucks even more. It's the difference between a 4:08 time and in this case a 4:26 time. Up until today my PR for this WOD was almost 6 minutes with full turn out, a stagering difference from my 4:08 time without turning the rings out at the bottom. So fo those of you who are still scratching your head wondering what a "turn out" looks like? Here's a few examples, give it a try and tell me if you now have an easier time doing muscle-ups.

30 Muscle-ups for time:

Jacob 4:26 Rx'd (with turn out) Did 1 extra by mistake.

"Randy"
75 Power Snatch (75lbs) for time:

Shane 9:21 (65lbs)

Saturday, April 11

3 rounds for time

Row 500 m
21 Burpees
Run 400 m

Shane 26:30

Jacob, no WOD today folks my attention was else where... Ground zero at the great Hoffman tire fire!

Friday, April 10

Crossfit Total:

Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

Shane BS 175, SP 90, DL 285

Total: 550 PR

Jacob BS 280, SP 175, DL 385

Total: 840 PR

Thursday, April 9

Well they say "no rest for the wicked" and today was no different. Evan and Hudson came up to CFSZ HQ to attack yesterday's scorcher of a WOD "Welcome to you're doom" 75 reps of bodyweight back squats for time. Evan eager to try out his new weighted chain collars decided to add them on to his squat, bringing his total to 230lbs (190lbs+40lbs for the chains). A 230lb Squat 75 times sounds insane, but what's more insane is that every time you break a set you have to do 5 CTB Pull-ups and 5 Clapping Push-ups. What's even more insane then that is Evan completed the WOD in 6 sets and 12:22 seconds. Amazing!









Afterward both Evan and I did some bench press sets with the chains, followed by snatch grip GHSU's and med ball back extensions. Here's how it all went down.

"Welcome to your doom"

For Time:
75 Reps Body Weight Back Squat
***Each time you break a set***
5 Chest To Bar Pull-ups and 5 Clapping Push-ups

Evan (190/230lbs) 12:22 Rx'd
30 Pull-ups and 30 Push-ups
Sets 17-12-12-12-11-11

5 Rounds of:
Chain Bench Press 15-12-9-6-3
Snatch Grip GHSU 15 Reps
Med Ball Back Extension (20lb) 15 Reps

Jacob 170-180-200-220-230 (Wide Grip Bench)

Evan 170-220-250-270-290

Wednesday, April 8

Let's squat suckers!!!

"Welcome to your doom"

For Time:
75 Reps Body Weight Back Squat
***Each time you break a set***
5 Chest To Bar Pull-ups and 5 Clapping Push-ups

Jacob (171/180lbs) 13:52 Rx'd
35 Pull-ups and 35 Push-ups
Sets 23-10-10-9-8-8-7

Shane (128/130lbs) 16:15 Rx'd
45 Pull-ups and 45 Push-ups
Sets 15-10-7-8-8-7-6-7-7

Enjoy

Tuesday, April 7

Already ready for tomarrow and this was my idea of a good time. We'll see how it works out.

Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps



20 Minute Rest

For time:
1000m Row 5 Muscle-Ups
750m Row 10 Muscle-Ups
500m Row 15 Muscle-Ups
250m Row 20 Muscle-Ups

Jacob 18:18 Rx'd

For those who can't do muscle ups...

For time:
1600m Run 10 Pull-ups 10 Ring Dips
1200m Run 20 Pull-ups 20 Ring Dips
800m Run 30 Pull-ups 30 Ring Dips
400m Run 40 Pull-ups 40 Ring Dips

45:02 Rx'd

Monday, April 6

Today HQ's WOD was not on the agenda, but rather over head squats and weighted pull-ups. Evan, Shane and myself all gave it a go and here's how it went. I just have to comment that not everyone followed the number of sets and reps as listed, but whatever numbers you see they were either where they should be on the progression or more as far as reps went.

On a side note Shane PR'd his SRM Weighted Pull-up and Over Head Squat and I PR'd my SRM Over Head Squat for a double and my Weighted Pull-up also.

Over Head Squats 5-4-3-2-1-1-1
Weighted Pull-ups 5-4-3-2-1-1-1



After this Evan and I closed with the European Qualifier Day 2 WOD.

AMRAP in 20 Minutes of:

250 Meter Row
10 Burpee's
10 Ring Dips

Evan 9 Rounds +7 Burpees Rx'd
Jacob 9 Rounds Rx'd

Here's some video of the day's work...