N31 - GOAT GETTER

For time:
40 GHD Situps
30 C2B Pullups
20 HSPU
10 Pistol Squats each leg

Post time to comments. Compare to 4/22/11 and 7/1/11.

"Help us ADOPT Yard Sale!!!"
Coach Brian and his wife, Lindsay, are having a HUGE yard sale tomorrow to help raise funds for their adoption! Come out and buy great stuff for cheap! They will have a huge variety: everything from a wedding dress in fantastic condition, to a Bombay kitchen table, portable welding machine, 6 TVs (including a big screen), tons of home decor and clothing for the whole family, kitchen gadgets, kid's toys, power wheels, appliances, even a beautiful church organ and much, much more!!!! Call Lindsay at (205) 901-9799 for more information.

Event Address: 133 Morning Mist Trail, Alabaster, Al 35007
Date and Time: Saturday, June 21, 7am-3pm

 See more at: http://al.adpay.com/al_com/12347735/clicknbuy.aspx#sthash.AiCbzTgB.dpuf

Baby Will Lell was born early this morning at 12:26 am. He weighs 6lbs 9oz. He, Momma, Daddy are doing great!

For time:
10 Muscle Ups
20 Handstand Pushups
30 Pistol Squats
40 Pullups
50 Squats

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"Scaling the Pull-Up With Ring Rows" by Julie Barnes Maurer, CrossFit Journal preview video [wmv] [mov]

Individual Event 2

For time:
Run 1 mile
50 One-legged squats, alternating
30 Hang cleans (225 / 135 lbs)

At the call of "3-2-1 … Go!" the athlete runs 1 mile, then performs 50 one-legged squats, alternating legs. After the 50th squat, the athlete performs 30 hang cleans. Once the 30th hang clean is complete the workout is finished.

Time cap: 17 minutes

Scoring
The athlete's score is his or her total time for completing the workout. If he or she does not complete the workout within the 17-minute time cap, the score is 17:00, plus a one second penalty for each repetition not completed. If an athlete does not finish 10 hang cleans in the 17-minute time cap then the athlete does not advance to the next workout.

Movement Standards
One-legged squats (pistols):
Athletes must alternate legs for each repetition. If at any point they cannot complete a repetition on a leg, they cannot alternate legs until a repetition has been completed on that leg. The one-legged squat begins with the athlete standing and the hip fully open with the knee fully locked out on the squatting leg. The hip must pass below parallel at the bottom of the repetition, and the opposite foot (non-supporting leg) cannot touch the ground until the repetition is completed. The non-supporting foot must be in front of the supporting foot during the entire repetition. You may hold the foot of the opposite (non-supporting) leg with your hand while performing the one-legged squat.

Hang Clean:
Each repetition must start from the hang, or any repetition taken from the floor, must achieve a deadlift lockout (hips and knees fully extended, shoulders behind the bar) before re-dipping to initiate the hang clean. Each repetition finishes with the bar racked on the shoulders and the elbows clearly in front of the bar with the hips and knees fully extended. Any variation of the clean is acceptable (power, squat, split or muscle), as long as the above requirements are met. If a split clean is used, the feet must be brought back together with the hips and knees fully extended before the repetition is complete. Power cleaning the barbell from the ground in one continuous motion is not permitted. A hang squat clean is permitted, but not required.

Click here for a WOD DEMO. (Note that we are subbing a 1 mile run for the 2000M row shown in the video.)

Happy Birthday, Coach Drew!

3 Rounds for time of:
12 HSPU
27 Pistol Squats
76 Double Unders

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Chutes and Ladders

LADDER - With a continuously running clock do one muscle-up progression (MUP) the first minute, two MUPs the second minute, three MUPs the third minute... continuing as long as you are able.

CHUTE - When you are unable to complete your MUPs, it is time to "chute" back down. However high you climbed up the ladder is how far you chute back down. So if you climbed to the 7th MUP rung but missed on the 8th, do 7 pistol squats and begin climbing the ladder again. Start back at the beginning with one MUP.

TIME - 30min on the clock. Get as many points as you can during that time. Highest points wins.

SCORING - Each rung you climb with MUPs is worth its value. Add your points as you go. If you climb five rungs your score is 1+2+3+4+5=15. If you climb 10 rungs, your score is 55. Each time you miss, "chute" back down as quickly as possible so you can start climbing again.

MU BONUS! - Triple Points!!!! To earn MU Bonus points you must start regular muscle-ups at round 1 and continue as long as you are able. When you are unable to do regular muscle-ups, you can continue with MUPs for regular points. You must complete the set # of muscle-ups in that minute.
Ie. Rounds 1-5 MU, round 6 (3 MU and 3 MUP), rounds 7-10 MUP
3(1+2+3+4+5)+6+7+8+9+10=85 pts

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