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30 Muscle-ups for time
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Stacy J., L-sit. The L-sit is a very effective "ab" exercise. The
abs get loaded isometrically (don't shorten or lengthen), and loading
the abs this way produces much greater forces through them than,
say, a sit-up -the king of all ab exercises? This is CrossFit's definition
of core strength -the ability to maintain the midline throughout
multiple athletic endeavors.
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Countdown to Saturday, |
120 ring rows, 120 jumping dips, 16:18
If there is any area that I need serious practice in, it is definitely ring rows, I am not happy with my performance there ;(
Posted by: Liz W | Wednesday, September 19, 2007 at 09:48 AM
so I dont take direction very well I guess...
I woke up hardly able to move from those dang 350 sumohighpulldeadlifts (mainly my lower back) so instead of doing the corporate workout I thought I would do yours. But instead....I just combined them.
43yom 180lbs (but working on it)
light warm up including 5 mins eliptical and 25 hyperextensions and 25 of the ab hyperextensions
Then did 3 rounds of
40 pull ups
40 dips
800 meter run
That took 27:29
finished with another 25/25 on the low back and ab hyperextensions.
My version of combining the two workouts :-)
Posted by: rangerdan | Wednesday, September 19, 2007 at 01:42 PM
10:37(PR), as rx'd.
Tried something new this time. Metered the MU's to 1 per attempt instead of doing multiples in the beginning. Did 1, rested a few seconds, did another, rested a few seconds.
This has resulted in a PR for this workout. I think I have done a 9:something before but there is no way that it was as clean as today's.
Posted by: Jason | Wednesday, September 19, 2007 at 03:56 PM
Disregard that PR stuff, my PR is 7:40, set in April of this year. Although I'm sure it didn't look like today's.
Posted by: Jason | Wednesday, September 19, 2007 at 04:07 PM
120 jump pull ups (still need work)
120 FULL Dips ( I am proud of that one)
25:60
Posted by: Eric | Wednesday, September 19, 2007 at 09:20 PM
12:33.
assisted muscle ups. got kind of pathetic towards the end because i shed some skin.
Posted by: carl | Thursday, September 20, 2007 at 07:15 AM
120 pull ups
120 dips
32:15
hands turned to hamburger @ 70 pull ups
caused a slowdown - will adjust workout for a day or two so I may regain use of my hands - this delays my progress dangit!!!
Posted by: tim | Thursday, September 20, 2007 at 08:55 PM