July 4, 2003
Complete 30 rounds:
Left leg squat
Right leg squat
Complete workout whether or not you can perform the one-legged squat or muscle-up. Find a method of assistance if needed for either exercise. One legged squats are performed with the non load bearing leg held out straight in front.
Post time to completion in comments.
From the July ’03 CrossFit Journal, “The Clean”, this picture shows the foot placement for the clean. The inside and forward foot position is the foot placement for the pull and the wider and rearward posture is where the bar is caught on diving under. The general direction of the clean is up and slightly backward.
Posted by lauren at July 4, 2003 12:22 AM
What is a 'round'?
is each round a combination of the three movements, or is each treated seperately?
One round = one repetition of each of the three exercises in series. Good Luck!
I'm new to the site and very interested in following the WOD. However, my pull ups are my weak point (12 good deadhangs). Would you suggest working for a while to increase them or just follow the WOD in hopes they increase by following it? Thanks, I really enjoy the site and the great info it and you all provide.
Just dive in! It's the journey that matters. Consistency then intensity.
YES! Five full muscleups from a dead hang, no assistance! The first twenty five were assisted by a little jump from the ground...The first several I tried from a dead hang just would not budge beyond the pullup. I had no idea how to transfer my weight and hands, so a jump start really helped the learning curve. Outstanding! time was about 20 min for total workout including the pistols.
Can I use parallel bars instead of rings to perform the muscle-ups?
Last evening I helped a neighbor move an immovable object. He rewarded me with a beverage he told me was brewed high in the Rocky Mountains. He told me it would replace vital fluids lost during the project. He told me it was special water. Several hours and beverages later I shuffled home. I noticed that the driveway was moved and the place I call home wasnít in the same place. Oh, itís the other way. I think my neighbor gave me something like food poisoning. Something in this beverage gave me a headache the size of Texas. This made todayís training seem a little difficult. Every time I bent over to grab my shorts gasping for some oxygen my head continued to pound.
Iím only posting this so others will not suffer the same fate. Make sure your friends and neighbors donít serve you poisoned water like I consumed.
Neighbors donít give neighbors poisoned water.
14:40 with suspect Muscle Ups.
Squat Snatch Doubles
Back from a little break. I don't have rings; so, I tried a different approach. I used the pull up bar and tried to pull myself up until my arms were locked above the bar. Most of the time I had to leap to get there. Then I would go back down and perform one pull up. That was exhausting; plus, I wound up ripping my hands to shreds (I have 3 blisters on each hand). Once I got the blisters I resorted to a series of pull-up/dip combinations.
For the squats, I needed assistance. I kept going for 20 minutes. Since my hands were shredded, I just wanted to make it to the 20 minute mark. I probably wound up doing more than 30 sets.
Next time, I'm taping my hands up!
Greg Amundson completed all thirty rounds in 6:39 then after about twenty minutes recovery worked on his handstand and backwards roll on the rings for the remainder of an hour.
Someone get Greg some of Michael R's magic Rocky Mountain elixir: the workouts just aren't tough enough for him! Happy fourth, and to all current and former Marines, Semper Fi.
No rings, and can't do a muscle-up anyway, so . . .
25 rounds of: 5 pullups, 5 dips, 3 single-leg-squats each leg. Pullups included pulling up absolutely as high as possible (try to get collarbones over bar) and holding there several seconds.
Pace was slack; it took about 35 minutes to get through this.
No access to rings today, can't do a muscle up anyway. Subed for 1 pull up then dip,.
Finished in 22:17. Very happy, not withthe time but the fact this is the first time i have done 30 pul ups in one day unassisted, made sure they were nice and high above the bar.