Vicious leg extension is a key concept in a ton of functional movements. Driving power through the legs while holding the mid-line strong makes for a more powerful person. We need the ability to jump the legs, squeeze and hold, as well as the speed and coordination to jump, squeeze and retreat.
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Workout
Snatch 1-1-1-1-1-1
Hair on 13.3
Congratulations to Cary on his top gym score on 13.3. He made it through 21 muscle-ups.
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Workout
For time:
21-15-9
225 pound deadlift
Pull-up
Laurisa, Wes and Ken
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Rest Day
Brian and Cara with 90 seconds left.
Big congratulations to Brian for his HUGE improvement on 13.3 vs. 12.4!
Danielle and Cara each completed 13 muscle-ups in this weeks workout.
See where they were at in February 2009 - [mov]
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Workout
Complete as many rounds and reps as possible in 12 minutes of:
150 Wall ball shots, 20 pound ball
90 Double-unders
30 Muscle-ups
Diana making contact.
Measurable, observable, repeatable data. That is what CrossFit is all about. Can we measure the work we do? Can that work be observed? And, ultimately, can we repeat the test? The aim is to accurately track our performance. That is why we care so much about measuring weights, tracking times and requiring complete range of motion.
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Rest Day
The false grip is used on the rings by gymnasts who want to increase mechanical advantage. By eliminating the lever created by the wrist, an athlete can be more efficient on the rings. The muscle-up, which is not considered a highly rated skill in gymnastics, is a staple in CrossFit. And the false grip is essential in developing the muscle-up.
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Workout
In teams of three:
Shuttle run
Slam Ball
Single-arm snatch
5 rounds for seconds/slam balls and snatches
Raffa hurt her shoulder, but she has completed all the Open workouts so far with one arm. Sure, her scores don't count on the worldwide Leaderdboard, but she is pushing herself nonetheless. Raffa is being smart and going hard and it will pay off big time.
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Workout
For time:
225 pound back squat, 30 reps
1,000 meter row
Getting a muscle-up is a huge accomplishment in CrossFit. So is your first max deadlift and your first Fran. The milestones and the improvements over time will keep you coming back for more, and the search for new challenges will keep you hungry to improve.
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Workout
Three rounds, 42-30- and 18 reps, for time of:
95 pound Overhead squat
Toes to bar
