Friday – 042712 – Muscle-ups, Burpees, Double-Unders, Snatch…

April 26th, 2012 by tkquinn

In Erin's first day, she did Fight Gone Bad. Mike was there too. Do you remember your first real (non intro, non beginner's class) CrossFit class WOD?

Back Squat:

3 Rounds for time:

5 Muscle-ups
10 Burpees

Scaling for muscle-ups will be 3 pull-ups and 3 ring-dips for each muscle-up prescribed.

Rest 6 minutes

3 Rounds for time:

30 Double-underes
4 Snatches (155/103)

Snatches must be completed in four attempts or the round doesn’t count. This means that if an athlete makes three snatches, but misses the fourth, they need to repeat the thirty double-unders and the four snatches again. Four attempts — four made lifts.

Post thoughts and times to “comments”.

This entry was posted on Thursday, April 26th, 2012 at 9:46 pm and is filed under Workout of the Day.

16 Comments

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Mary W Apr 26, 2012 / 10pm

Oh. I remember. It was at the Edgecumbe Rec Center field. Partner squat MB throws, step-ups on the bleachers and sprint across the field. I was late because I got lost and ended up doing the MB throws with Mr. Powers for probably 3 or 4 min I believe while we chatted about how wonderful it was to not work for LTF anymore. (Hehe). I couldn’t walk for days. Hooked.
Isaac Eckers Apr 27, 2012 / 8am

Oh man this WOD looks fun!
NICK S Apr 27, 2012 / 8am

WoD:
Part 1: 2:53 Rx
Part 2: 6:18 Rx
Part 1+2: 9:11 Rx
Total w/rest: 15:11 Rx (which I’m assuming is the score?)
First portion of the WoD was really fun. Buzzed through the MU’s and burpees, nice little mini-metcon. The second portion was a bit more tough knowing that you couldn’t miss a snatch, and at 155#, concentration and form were everything. Only failed on the second set, first attempt, which probably cost me 30 seconds. It was great to see everyone encouraging until the last person was done. Great performance by the 630am group!
Nick P Apr 27, 2012 / 10am

WOD
Part 1 8:38
Part 2 6:26

MY first WOD was Fight Gone Bad with Quinn and Steph in last summer’s June fundamentals class. It was amazing, never thought I could workout at that level.

Fun 6:30 group, as always!
Jenn Halvo Apr 27, 2012 / 11am

My first wod was an AMRAP of 400m runs, 10m sprints and box jumps. I beat everyone in my class and then proceeded to get my first muscle up. I remember thinking, “Crossfit isn’t so hard…” My second wod was Angie. I almost died and I am pretty sure I cried but it was mixed with sweat so no one could tell. I couldn’t kip yet so did all dead hang pullups. Turns out I had never done a full rom on pullups, pushups, or squats. Memories… That being said, I am excited to do this wod but will prob have to wait until open gym tomorrow.
Jackie K Apr 27, 2012 / 12pm

My first WOD was The Bear…with the trainer bar. I didn’t get it. I was squating and pressing all over the place. I didn’t have a clue.
britnie j Apr 27, 2012 / 12pm

One of my first WOD was the filthy 50…or more like the filthy 30/40-ish. It was pretty ugly! Buuuut I did the filthy 50 last week and went 3 minutes slower but did all 50 reps for all the movements with a higher box, heavier KB, some actual KTE (not all just tucks) and some actual DU, so pretty excited for that!
Brigid Apr 27, 2012 / 12pm

My first work out was the backsquat/pushpress/burpees workout. My time this morning was 26? I think I rested for an extra minute or so because I was not paying attention… the jump rope and I don’t get along so well, but I am determined to have doubleunders down cold sooner than later.
Mary Kosir Apr 27, 2012 / 12pm

This is a very humbling WOD….lots of scaling, which means even more motivating to improve any number of skills….double unders, ring dips, muscle ups, heavy snatches….oh my.
Kristin S Apr 27, 2012 / 6pm

Why must there be math included in every WOD?! Am I the only person who’s brain completely shuts off halfway through? I’m pretty sure I gave Chris a totally bogus time for my workout. I think it’s right in my book though. Feel free to snoop. I’m off to the first grade to learn how to add now.
Isaac Eckers Apr 27, 2012 / 6pm

Fun WOD. Should have pushed harder on the snatches.
Mike H Apr 27, 2012 / 7pm

Fun WoD: I think 13:3x Rx, but that could be 13:5x, can’t remember. Thankfully I didn’t miss a snatch.

First Crossfit workout: Fran. A coworker showed me crossfit.com and showed me the Fran workout. I remember thinking “That’s the whole workout? That’s only like 3 supersets of exercises (bodybuidling mind at the time)!” Did it at LA fitness and to my pleasant surprise it was horribly difficult – almost didn’t finish, felt sick the rest of the evening. I was hooked.
Paul B Apr 27, 2012 / 7pm

I can honestly say the only reason I got through today’s workout was because of Isaac. Missed my first three snatches at 135 but proceeded to go unbroken in the following rounds. So frustrated after the workout I had to pump out 10 reps unbroken at 135. First time I’ve felt really confident with my snatch.
Isaac Eckers Apr 27, 2012 / 8pm

Paul that was all you, I merely reminded you of what you already knew. This WOD (well the 2nd half at least) was 100% mental for most people, myself included. This summer is gonna be crazy legit man. PRs will be flowing like milk and honey dude.
Tara F Apr 27, 2012 / 9pm

great 9am class. Mary thanks for the push. Almost dying after 45 modified ring dips should be enough for anyone to want to learn a muscle up!!
Logan- thanks for the encouragement and coaching on the snatches. Hope all my bitching won’t prevent you from coming back to coach at CFSP! Tyler just ignores me! Andrea you looked awesome during the photo shoot!
Jenn Halvo Apr 28, 2012 / 10pm

Finally got around to this one at open gym this morning. After stringing together 2 muscle ups for the first time, I struggled through the rest, finished up part 1 in 6:55. Worked on snatches a whole lot this morning so felt really good going into part 2. Minor hiccup on the first round of double unders, just couldn’t get them going! Made all my snatches and finished in 6:45. Total of 18:35 rx.