SMMF

Matt and I recently converted to the 5 on 2 off schedule and today was our easy day. The workout has no name, but was inspired by a post we read on the Gym Jones page about Single Movement Mind F@#ks. Basically, you do a single movement for a long period of time (in this instance 100 reps.). SMMF's will challenge your physical ability as well as your determination.

Workout:
100 45lbs. squat cleans
100 45lbs. sumo-DL's
100 45lbs. thrusters
100 windshield wipers
End with pull-up burn-outs and ring dip burn-outs

Walk it out!

Victory

Today, Matt and I were talking about muscle-ups and I decided to set a personal goal to be able to do one by February 1st. About an hour later I was out back and reading an article in the new Crossfit journal about them (technique, tips, etc.) and decided I'd start to learn now. After about 15 minutes of failed attempts and thinking that my arms were going to snap at the elbows, an amazing thing happened. I did a muscle-up in a month shy of my goal. For anyone who is struggling with them the advise I offer is to concentrate on: 1-technique, 2-technique, 3-you should get the point by now. My first couple of attempts frustrated me because I assumed I simply did not have the strength, however, I painfully realized that the motion is the determining factor as to whether or not you pull it off. They are uncomfortable, unnatural, and painful, but practice will make perfect. For a detailed description of how to successfully perform a muscle-up I suggest you subscribe to the Crossfit journal, but if you want to run out and try one right now, remember: keep your arms as close to your body as possible, while pulling up try to put your face in front of the rings as far as you can, and the position for the rings should start parallel, transition to adjacent, and once you are about to the dip position the rings should become parallel again ( II 00 II ). Aside from that, just keep trying. The WOD of the day was "Helen", but that's not as exciting.

Walk it out..

My Choice

Today it was my turn in our rotation to "create" a workout. The workout I made was heavily influenced by what I have read on Eva T.'s web page and if you don't know who she is I strongly suggest checking her out. The workout is entitled "Extended ET".
"Extended ET":
10X 30 second handstand holds
10X 15 knee-to-elbow
10X 30 second squat holds
It was an awesome workout. Matt, Jake, and myself will admit it is much harder than it looks. However, it is terribly boring to watch. Tomorrow, January the 3rd, we will be meeting at Byrd park at 5pm and are hoping to do a small group WOD. We decided on "Helen", and if anyone feels like coming out we'd love to build tomorrow's group up. See you there.

This is the first official Crossfit @ Lombardy logo.