workout of the day

Friday 111104


For time:
25 GHD sit-ups
1 Muscle-up
20 GHD sit-ups
2 Muscle-ups
15 GHD sit-ups
3 Muscle-ups
10 GHD sit-ups
4 Muscle-ups
5 GHD sit-ups
5 Muscle-ups

Austin Malleolo 4:25, Kristan Clever 4:41, Chris Zienkievicz 4:41, Matt Chan 4:57, James Hobart 5:20, Jeff Tincher 5:29, Kevin Montoya 5:31, Laurie Galassi 5:44, Danielle Edmundson 6:57, Rebecca Voigt 7:05.
Post time to comments.

"Midline Progressions on Rings" with Jeff Tucker by Again Faster Equipment, CrossFit Journal preview video [wmv] [mov]

Talayna Fortunato's 2:26 Fran - video [wmv] [mov]

WOD Demo from the CrossFit Level 1 Certificate Course at CrossFit Reston - video [wmv] [mov]

WOD Demo with Valley CrossFit by Again Faster Equipment - video [wmv] [mov]

Laurie Galassi and Danielle Edmundson on today's WOD - video [wmv] [mov]

Austin Malleolo and Spencer Hendel on today's WOD - video [wmv] [mov]

"Why Good Writers Avoid Adverbs and Adjectives" by Kim H Peres.

In an immature overhead squat, the forward inclination of the torso requires additional rotation of the shoulder, which can be tolerated at lighter weights.