Crossfit Redline

Row your fastest 500 meters ever. Then

WOD: 7 Rounds for time of: 95# Sumo Deadlift High Pull X 10 reps

                                             10 Ring Dips

Find your 3 Rep Max OHS then:

Monster Mash:   3 rounds for time of : 9 BW Back Squat

                                                            15 Dbl. Tire Jumps

                                                            21 Pullups

                                                       Dumbbell overhead walk w/35’s 

You should have seen some new faces around Redline lately. Welcome to addiction Mark, Eric, Jim, Alex and Scott.

Can you identify this clown?

15-9-6 reps for time of: 135# Front Squat

                                      Ring Dips

CROSSFIT TOTAL:  Deadlift 1 rep

                               Shoulder Press 1 rep

                               Squat 1 rep

This is a one rep max. on each of these movements. Take an appropriate amount of time for your warm up and rest as needed in between attempts. You may take up to three attempts at each max. Your Crossfit Total(CFT) is the sum of your three max lifts. Crossfitter and NFL Football Player John Welborn, has a CFT of 1400! 

WOW! What a humbling experience. Jesus has had quite a week. Hitting his first Muscle Up yesterday and today PR’ing in the Jerk with 255 lbs.  Great job Chewy!

WOD:  10 Power pulls on the rower. Do not reset the rower between rounds.

          5 Ring Dips

          5 C2B (chest to bar) Pull Ups

15 Rounds. Your score is the total number of meters rowed. This is not for time.

Once again a Congratulations are in order. Way to go Jesus on your first Muscle Up!

WOD: Find you max Jerk. Split or Push, you pick. Then…

Back Squat 5 sets of 3 reps. HEAVY!!!!!

That was a great 3 days of training. Great job by everyone.

Congratulations to Jeff! He got his first Muscle Up on Wednesday. The Muscle Up club continues to grow. Here’s who gotten up: Jose, Matt, Rocky and Jeff. Way to go!

If you’ve yet to get up there don’t worry. Here’s an excerpt from the Crossfit Journal from Nov. 2002: The Muscle Up is astonishingly difficult to perform, unrivaled in building upper body strength, a critical survival skill and most amazingly of all virtually unknown. Though containing a pull up and a dip, its potency is due to neither. The heart of the muscle up is in the transition from pull up to dip- the agonizing movement when you don’t know if you’re above or below. That moment- the transition- can last from fractions to dozens of seconds. At low, deliberate speeds, the muscle up takes a toll physically and psychologically that can only be justified by the benefit. No other movement can deliver the same upper body strength. Period. This Frankenstein’s monster combination of pull up and dip gives the exercise advantages that render it supreme among exercises as fundamental as the pull up, rope climb, dips, push ups, and even the almighty bench press.

Today is a skill building/active rest day. No WOD, no met-con, no AMRAP….pick a skill that you have struggled with over the last couple of weeks and work on it and only it for 30 minutes. Or, pick something you’ve never done…and do it. Try bucket circles, presses to handstand, play with the paralletes, work on your kip or turkish get-up. Whatever it is give it 100%  attention today.

The 0830 Fight Club after battle.

It’s been a tough cycle, let’s finish strong.

AMRAP in 20 minutes of:   Run 400 meters and Deadlift 225# X 7 Reps.

Focus on the task at hand, visualize success put yourself in the right position to be efficient. Work hard today, tomorrow is a rest day/skills only day.

5 Rounds for time of:  35 # Dumbbell Clean X 15 Reps

                                    35 # Weighted Pull Up x 12 Reps

                                    35 # Weighted Ring Dip x 10 Reps

Bob showing great extension in finishing off a tough set of swings.

3 Rounds for Time of:  400 meter run *

                                  21 KBS

                                  12 Pullups

*On this version you run forward out to the 200 meter turn around and run backwards back to the gym.