Warm-up:
TGU mills, deadhang pull-ups, push-ups, face the wall squats
CrossFit:
"Jason"
For time:
100 Squats
5 Muscle-ups
75 Squats
10 Muscle-ups
50 Squats
15 Muscle-ups
25 Squats
20 Muscle-ups
21:24
Previous attempt on 8/11/07 was 26:56, so significant improvement since then.
Deadlift:
Worked up to 265x5 plus some lockouts with the eagle loops at same weight.
Pinch grip around the worlds with 2x10# plates. 2 sets of 5 deads with a 25 and a 10.
2 comments:
Great improvement mate - no doubt down to doing the muscle ups a bit faster.
Good stuff on the grip as well - dunno if I asked before but what exactly are around the worlds? Do you just swing those suckers about!?!
Yeah man. The muscle-ups are pretty noticeably faster, and all the squats were unbroken. I think previously I could do 100 but would then be too tired to complete the 75 as a single set.
The around the worlds are done with two or three plates of the same size. You just grip them in a pinch grip and work your hands around the edges going one way and then reverse. I think the diesel crew youtube site has a video of it that is better than my expanation.
Two bits of wisdom on these-
1. Stand in a sumo stance, as there is quite a bit of risk for your toes.
2. Chalk is essential.
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