ANNOUNCEMENTS:
+ Member survey sent to all Daybreakers. If you don’t see the invitation link in your email, please let us know!
+ 5:30am classes EVERY WEEKDAY! Starts Monday June 5th! 6:30am Tue and Thu.
+ CrossFit Specialty classes will focus on Gymnastics for month of July
+ July 4th Holiday Schedule:
- MON: Regular Schedule w/Specialty Class
- TUE: Regular Schedule w/Kids Class
- WED: Regular Schedule; NO Specialty Class
- THU: Regular Schedule; NO Kids Class; NO 6:30p Class
- FRI (4th): NO Classes
- SAT: 1 Class at 9:00am; NO 8:00am Class; NO Intro Class
“Amanda”
9-7-5
Muscle Up
Squat Snatch (135/95)
Post Time to Comments.
I will def be squat snatching 595 like a boss
Hahaha. I’d love 13 lb squat snatches… but our little friend, the “/” is now in the right spot.
“Amanda” 8:04 15# (still can’t squart snatch any weight!) PU blue band, and dips
that SUCKED. 13:41 rx. first 9 muscle ups went OK, the 9 squat snatches were horrible. and then it flipped – squat snatches on the 7 and 5 were a breeze and the muscle ups went to crap.
Great job for your first time with this lady!
Lots of room to improve on this one. Perfect one to record as is and watch the scores to improve.
“Amanda” – 15:04 (Banded MU’s/135#)
Still very new to the muscle up and snatches are progressing. Can’t wait to see the time drop on this one.
Hatch Squat Cycle – Back Squat
1 x 8 @ 180#
1 x 8 @ 195#
1 x 6 @ 220#
1 x 6 @ 235#
HUGE CONGRATS to Zev & Erica, who both banged out their first muscle up.
Yes, HUGE shout out to Zev and Erica for their first muscle ups!!!
So…went back in this afternoon to row during the US Soccer game.
Decided to go for a 1/2 Marathon again. 21,097 Meters. I’ve done this once before and it took me 1:33:45.
Today – 1:32:32 (1:13 PR).
I will NEVER do this again. Maybe.
7:52 BMU 75# Muscle Ups were a lot of fun, but my overhead squats as a whole are still questionable… Right knee doesn’t seem to want to go OUT. Hopefully weights will begin to climb soon
“Amanda” -13:30 (Banded MUs 5-3-2 / 95#) My squat snatch needs a lot of work. I no-repped myself four of five times. Two of those were easy calls since I was flat on my bum. Fighting for depth on every one though. The muscle ups got progressively better. After the workout I achieved my first pure muscle up – now I can die happy. Thanks Mel!
congrats Zev! awesome buddy!
Congrats Zev!!!
Yes Zev! A rite of passage in the CrossFit world. Just awesome.
wait… you did it AFTER amanda? nice work man!
“Amanda” – No score. That is all.
I’ll say it here: July is the month of MuscleUp progression. If you see me at the box, just sort of standing around, point me at the rings. This needs to happen. I’m only hurting myself by not working harder on this.
you’ll get em. lower the rings a bit and try some jumping muscle ups…they really helped me out at first, gets you off the ground and to the transition with less effort – i could really focus on better transition technique that way.
9:38 30# Red band MU assit..
Still at lake – have intentions of working on MUT but kids are calling me to swim…
2 mile run – 17:01 no warm up and sore bum from yesterday’s pistols. Hoping to cut this time by at least a minute in the next few weeks up here
14:47 Rx.
congrats to the first time MU achievers. awesome.
great job nooners!
Nice job getting this one in under the cap!
6:35 65# and red band transitions
“Amanda” 7:43 55# (PU’s and banded RD’s)
“Amanda” 7:25 45#, blue banded PU and dips
Amanda – time cap 9 115#, 9 MU, 7 115#, 5 MU
Amanda- 4:40 (35#, blue band kipping pull ups, and dips)
“Amanda”- 19:38 w/ 95# and banded muscle ups.
So brutal on the shoulders. I was gassed after the first set of 9 muscle ups. Struggled through the snatches after that. Rest of the workout is kind of a blur. Definitely can’t wait to do this one again. Tried a muscle up after the workout and got the best one I’ve probably ever done. Banded muscle ups are magic. Congrats to everyone who got their first muscle ups today. Amazing! Wish I could have been there to see it!
7:30 rx (:31 PR)
MU: 6/2/1, 3/2/2, 2/1/1/1
Snatch: singles
Did this modified on Wednesday, recording here for next time we do it.
Kinda-manda: 10:39 (9-7-5 red band strict pull-up, red band strict dips, 65# muscle snatch).
6:18 banded transitions and 65#
[…] Compare Scores HERE […]