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Thursday, May 5, 2011

"NATE"

Complete as many rounds in twenty minutes as you can of:

2 Muscle-ups
4 Handstand Push-ups
8 2-Pood Kettlebell swings

Post rounds completed to comments.

SKILL - Wall Drills (see video). Pose run 400M.
Run Corrections, CrossFit Newport Beach [wmv][mov]
at

10 comments:

  1. Carport CrossfitMay 4, 2011 at 8:47 PM

    Big Dawgs:
    as Rx’d
    Women 1.5 pood

    The Porch:
    Complete as many rounds in 20 minutes as you can of:
    2 Band Assisted Muscle-ups
    4 Barrier Handstand Push-up progressions
    8 2-Pood Kettlebell swings
    Women 1.5 pood

    Pack:
    Complete as many rounds in 15 minutes as you can of:
    2 Seated Muscle-ups
    4 Handstand Push-ups bridged on feet
    8 1.5-Pood Kettlebell swings
    Women 1.0 pood

    Puppies:
    Complete as many rounds in 12 minutes as you can of:
    2 Squat Muscle-ups
    4 Push ups
    8 12kg Kettlebell swings
    Women 8kg

    Scaled WOD courtesy of BrandX

    ReplyDelete
  2. CoriMay 4, 2011 at 9:24 PM

    can i try to do band assisted bar muscle ups?

    and if i can't get those, muscle up progressions are acceptable?

    ReplyDelete
  3. Carport CrossfitMay 4, 2011 at 10:27 PM

    Sure! Give em' a shot! Sounds fun :)

    ReplyDelete
  4. CoriMay 5, 2011 at 6:08 AM

    you know, amber, i haven't tried band-assisted muscle ups in a while. are you going to be there at 5p? i can't remember how high the rings need to be.

    ReplyDelete
  5. AmberMay 5, 2011 at 2:42 PM

    To set up for band assisted MU, hang the thick purple band between the rings. Adjust the rings so that hang BELOW the band (that way the band will assist you at the top of the MU). As you get more comfortable with the MU, raise the rings.
    - The higher the rings, the less the band assists.
    - The lower the rings, the more the band assists.

    ReplyDelete
  6. DREWMay 5, 2011 at 7:36 PM

    14 rounds+1MU Rx
    no misses on the MU
    good timing or to slow
    I am going with good timing

    ReplyDelete
  7. CoriMay 5, 2011 at 8:03 PM

    thanks amber!

    i did 8 rounds
    -green band assisted muscle ups to the bottom w/ a 3 count hold and back down. didn't do the ring dip part b/c i still need to work on that strength.
    -kipping hspu
    -rx kbs

    and yes, drew, i agree, it was totally good timing!

    nice work to the 6:30 class! they did awesome muscle up progressions!

    and thanks for doing extra work with me alex! i never would've pushed that hard had i not been trying to beat you. :)

    ReplyDelete
  8. EdMay 5, 2011 at 8:14 PM

    Anyone see the story about "Murph" today? http://news.yahoo.com/s/ap/20110505/ap_on_re_us/us_seal_hero_warship

    ReplyDelete
  9. alexMay 6, 2011 at 10:40 AM

    13 rounds, but did MU progressions. Need to get MU so I can do this next time around.

    ReplyDelete
  10. alexMay 6, 2011 at 10:41 AM

    btw
    21 15 9
    Kettle swings
    Wall Balls

    is NO JOKE!!!!!

    ReplyDelete