Updated WOD (Fri 7/23/10)

Another first at the gym yesterday – Kevin got his first muscle-up! This video shows Kevin shortly after reaching this CrossFit milestone, because just like when Justin got his first muscle-up, Kevin didn’t bother to let me know he was going to go for it so I didn’t have a chance to film his *actual* first muscle-up. He had done maybe 6 or 7 before I told him to quit already so that I could film it.

A couple weeks ago Kevin came to me and asked for help getting a muscle-up. He said he wanted to get one before he went back to college, and that if he does get one then the sun would shine, flowers would bloom, birds would sing, and all kinds of fruity stuff like that. Well, maybe it wasn’t quite like that, but he was determined to achieve this goal. I pulled down the rings and worked him through a few transitions, made them harder, and then made them harder again. He practiced them anytime the rings were within reach, and then yesterday when I was setting up the racks for the WOD, I heard “HOLY SH*T!” from behind me. I turned around and discovered Kevin on top of the rings with a great big goofy grin on his face. And it was awesome.

Great job Kevin!


“Something Else Gone Bad”

2 Rounds for total reps of:

1 min Wallballs
2 min Tabata Pullups
1 min Sumo Deadlift High Pull (75/53)
2 min Tabata Situps
1 min Box Jumps
2 min Tabata Pushups
1 min Push Press (75/53)
2 min Tabata Squats
1 min Row (Calories)

1 min rest between rounds. The Tabata movements will be 4 rounds each (as opposed to the normal 8 rounds). Score will be the total accumulated reps for all movements in both rounds.