Friday, September 17, 2010

10-09-17: Heavy Thrusters, Pull-ups, Dips

CrossFit WoD for Friday, September 17th, 2010
Three rounds, 9-6-and 3 reps, for time of:

  • 165# 105# barbell Thrusters
  • Muscle-Up (2 pull-ups, 2 dips)

    Rob Orlando 2:44, Austin Malleolo 3:17, Graham Holmberg 3:41, Peter Egyed 3:54, Pat Sherwood 4:05, Mike McKenna 4:12, Heather Bergeron 5:29 (115#), Miranda Oldroyd 6:44 (115#)

    WOD Demo with Miranda Oldroyd - video [wmv] [mov]
    Rob Orlando and Mike McKenna on today's WOD - video [wmv] [mov]
    Austin Malleolo on today's WOD - video [wmv] [mov]
    Peter Egyed on today's WOD - video [wmv] [mov]
    Pat Sherwood on today's WOD - video [wmv] [mov]

    Annie demonstrates an AMAZING thruster technique. (
    Nicole Carroll demonstrates a muscle-up, which I can not do. (
    Warning: Here there be MASSIVE scaling.  The basic concept of this workout appears to be a very heavy version of that CrossFit chestnut, "Fran."  However, I still don't have a muscle-up, and have NEVER put that much weight overhead (I don't think... possible I might have with something like a power-snatch).  So, I opted to scale it back.  Still heavier than my usual thruster weight (75-85#), so an added 540# (more or less) total to the workout.  Not shabby.  Opted to only do 2 each pull-ups and dips for each Rx'ed muscle-up, otherwise the workout would have been more about the fantastic number of pull-ups and dips, rather than the triplet of the three movements.

    Total Time: 8:20
    (Splits: 3:15, 3:00, 2:05)

    Musical accompaniment: Hank Williams III (kick-assed rebel country with a punk sensibility. Oh HELL'S yes!)
    The Grand Ol' Opry (Ain't So Grand)

    Nighttime Ramblin' Man

    Not Everybody Likes Us(You can youtube the rest yourselves...he's awesome!)
    Cecil Brown
    Mary F'ing Jane
    Candidate for Suicide
    Life of Sin
    10 Feet Down
    H8 Line
    Blue Devil
    Lookin' For a Mountain
    Low Down
    Drinkin' Over Mama

    (As you can see, the music was not just for the workout, but for whole time I was in the gym. Changing, warm-up, set-up, work-out, cool-down, and changing again.)

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