0630, 1145, & 1630 At MACG-28 Pull Up Bars
"Jason"
100 Squats
5 Muscle-ups
75 Squats
10 Muscle-ups
50 Squats
15 Muscle-ups
25 Squats
20 Muscle-ups
Post time to comments.
S01 (SEAL) Jason Dale Lewis was killed by an IED while conducting combat operations in Southern Baghdad July 6, 2007. We name this workout "Jason" in honor of his life, family, and courage. Donna, Jack, Max, and Grace, we'll forget neither your husband and father nor your sacrifice and loss. Fair winds, Jason. - www.crossfit.com 2007 Aug 2 Hero WOD
We definably need to get those other pull up bars up A.S.A.P! It was really crowded today and that had a effect on everyones time. More PU bars means we can string up more rings for folks.
Major J called me out on my poor air squat form. I need to make sure I don't cheat myself. Head neutral shoulders back, squat below knees. There was about 15 to 20 squats i didn't count because of bad form.
First round, 3 muscle ups. All other rounds I performed the muscle-up progressions. I defiantly got healed up waiting on a set of rings to open up. We do need to get the new pull-up bars up and running.
Blasted through the squats.
Additionally, I think it might be a wise decision to integrate a few muscle-up progressions into our daily warm up so everyone can practice.
Still can't do a muscle up as p/x. Used progression
technique the entire time. Legs were pretty fatigued
after the squats. Felt it going up stairs afterwards.
No strength today. Horrible time with the m/u's.
Squats are getting a little easier. Upper body
strength was completely drained today.
Unfortunately, I realized on the way home I didn't do my last set of 25 squats so they are not inluded in my time.
Felt strong today and energy level was solid. I did m/up's from my toes and had fairly good form.
I did some pull-ups to substitute so I wasn't always waiting for the rings to open.
Spent a lot of time waiting to do M/U's, definately agree with Nigel about working some M/U progressions into the warm ups. I have lost all of my M/U technique, not that it was ever pretty, but I struggled to get only 2. That needs to be fixed.
R.I.P. Jason, you gave the ultimate sacrifice.
Working on the form and motion for the m/us (who thinks these things up?!) currently still on the progressions. Goal: 1 m/u for X-fit and 1 for the Corps by Nov 10. Will adjust fire as needed.
Squats killed my legs. still trying to get the form down and drive form the heels.
Thanks for the moto today, all.
Busted through the squats fairly quickly, really had to push through the pain to knock out the last 25 rapidly. Did all my muscle ups from my toes. This was the first time I did muscle ups, great exercise, by far my favorite. Next time I want to succeed in performing 1 muscle up.
Did 60-2, 40-4, 20-6 & 10-8. Followed up with 21 dips on the rings with band. Also ran the PFT course again prior to class - 30:40. Love these classes - always something new.
Used Muscle up progression....tried prescribed...need more work on form, but almost there.
Used progression MU on toes. The wait for rings definetly allowed for more rest...squats felt strong a noticed improvement from earlier days.
27:34
75-3, 50-6, 25-9, 25-10
A very scaled down version of the workout. For muscle ups, i first pushed myself up for each set. Then, i stood up and finished the routine by doing a dip. Got assistance from bands while doing the dips.