Volunteers needed!
 

Interested in getting some grassfed beef?!

 

CrossFit Games Party!

 

Happy Birthday to Erik “EJ”!

 

And a big CONGRATULATIONS to Eron “E”, our newest inductee to the MU Club!

 

WOD 07 23 13

A. 2 PP EMOM x 8 min.  1 PP EMOM x 8 min.  Wt should not decrease.

B1. Hanging Leg Raise 3×10 (arms & legs straight, legs AHighAP)

B2. Back Extension 3×8 (Add wt using DB behind neck if needed)

C. 5 RFT [C15]:

12 1-arm DB/KB GTOH (50-65/35-45)*

12 weighted Box Step Ups (24″, 50-60/20″, 35-45).  Hold wt anyhow.

*Nov: DB C&PP/PJ.  Adv: DB Snatch from ground or KB Snatch

Post times, loads, and comments.

Erik 13.4 Jerk

 
07 23 13

21 thoughts on “07 23 13

  • 07 23 2013 at 8:11 am
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    I think we need to get Erik a new shirt for his birthday…

    • 07 23 2013 at 8:46 am
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      It’s vented by design – aerodynamic and such…

      • 07 23 2013 at 8:47 am
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        PS – Happy Birthday Erik – forgot to mention this AM…

        • 07 23 2013 at 4:20 pm
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          My muscles are getting so big from all this crossfit that I blew my shirt out.
          Troy how do you prevent this?

  • 07 23 2013 at 8:45 am
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    Nice job with your first mob class, Kim! Next time we won’t hold back! 🙂
    A. 155/185 (mistake from me on the board)
    B1/B2. Check
    C. 55 Adv. – I could have popped my hips more vs. muscling up on the db snatch… on the box step ups, I put the dumbbell on my neck/shoulders like a mini-barbell – seemed to help with the movement – something to possibly consider in the pm classes…

  • 07 23 2013 at 9:25 am
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    Dear Morning Mob –

    I miss you, and apologize for having to cheat on you two days in a row. If someone could please convince my daughter that she should really sleep a bit more at night, it would be much appreciated.

    -Matthew

      • 07 23 2013 at 9:51 am
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        “I knew it was you, Saskin!”

        • 07 23 2013 at 11:19 pm
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          Saskin sounds so much more mob-like than Matthew.

        • 07 24 2013 at 12:15 am
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          Not nearly as mob-like as “Daddy” though.

  • 07 23 2013 at 4:33 pm
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    I felt guilty yesterday until I walked in and saw Matthew doing his squats.

    • 07 23 2013 at 6:30 pm
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      …and again, I cheat, show up at 430, and see you come wandering in the door at 530!

      A: 145# for doubles, 175# for singles. 10# PA. Tried for 180 on the last one, failed.
      B1/2: check
      C: 9:48, adv 50#

      • 07 23 2013 at 11:19 pm
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        The pull of the dark side is strong…

        • 07 24 2013 at 11:20 am
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          Not as strong as the pull of a baby that won’t sleep. No offense to the afternoon classes, but I do like being up early the best – it’s a good way to start the day. It appears we now have a baby that may sleep a bit more during the night, I plan to make my glorious return to 6am tomorrow!

  • 07 23 2013 at 6:15 pm
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    A. 83# / 98# (1lb PR)
    B1/2. check
    C. 9:54 with 30lb. I heard some Whitney during the metcon and thought of you, Phil.

    • 07 23 2013 at 11:21 pm
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      C*, I’m pretty sure you could have hit triple digits on your PP. Just sayin’

      • 07 24 2013 at 7:23 am
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        I think so too.

  • 07 23 2013 at 9:50 pm
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    A. 115/135
    B. Check
    C. 10:00 40lbs
    D. Set 40 t post – check

    Ankle still feeling pretty good so ill be back tomorrow.

    • 07 23 2013 at 11:20 pm
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      Nice to have you back Geoff! Treat that ankle with caution!

  • 08 05 2013 at 1:19 pm
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    Made up this day during the open gym on 7/28…
    A. Worked up to 83#.
    B1&2. Check
    C. Got 14:14 with 35#. This was a lot harder than I anticipated. I think it was because I didn’t properly warm up the movement so my form was all over the place with the GTOH.

Comments are closed.