1/24/12 100 Push Presses!
-Written by KC
100 Push Presses!
Plus a host of other varied movements. Today's WOD was awesome, a blend of gymnastics, weightlifting, and metabolic conditioning; the recipe for CrossFit.
We worked on Muscle Ups today and the progression toward Muscle Ups. However, those who are not doing the movement yet were earning it by doing volume of Pull Ups and Dips as a substitution. And getting stronger all the time!
Below Right: Josh works the Muscle Ups in the wod.
Below Left: Ho'o's beautiful baby comes and visits while mom trains.
Above: Georgia does some dips strengthening her arms and ability to push with her shoulders and arms.
Above: Carrie is back in action.
Below Right: Josh comes in from a run with the keiki training behind on skateboards and scooters!
Workout of the Day
Warm Up:
2 Rope Ascents
3 Max Handstand Holds
Shoulder Dislocates
Strength:
Overhead Squat 3 X 5
WOD:
For time:
10 Muscle-ups
75 pound Push press, 100 reps
Row 1000 meters