Hello!

As a cf trainer I'd recommend you to take a closer look into the grip you're using. Ask coach about the false grip which is safer for your wrists and making it easier to perform multiple MU's : )

keep going!

ah, went further wit your log and noticed that you had ur certification, so you know this already : )

This post was edited by Stiffus on Sep 2 2013 09:49am

Yeah that was literally my "First muscle up" =D

I'm going for my Gymnastics cert in late winter so i'm pumped about that. The head trainer got his earlier in the year and he said he loved it

Tuesday, September 3rd 2013
10:00am
WOD
Warmed up working to 90% max Snatch, Stopped at 155. I really gotta stop slacking and practice more, feels like my speed and timing are way off

Front Squat Meta ( PR'D MY FRONT SQUAT TODAY @ 265lbs. Felt easy, honestly probably could have went up to 285)
Find max ( I used 245 because it was my old PR)
6 rounds
3 reps @ 80%
2 reps @ 85%
1 rep @ 90%
2 reps @ 90%
1 rep @ 102%
6 reps @ 80%

WORKOUT
3 rounds
18 Thrusters @ 100lbs
18 pullips
2min Rest in between rounds

9:14. Felt like i fucking crushed it. Fastest time of the gym so far by over a minute, but i'm pretty sure i almost blacked out afterwards haha..

I wonder what is a gymnastic certification in crossfit.

Certificate, not certification.

http://www.crossfit.com/cf-info/specialty_certs.html

Tuesday, September 3rd 2013
7:00pm
TEACHING
JUST KIDDING ONLY 5 PEOPLE SHOWED UP SO KEVIN MADE ME DO THE HOTSHOT 19 WORKOUT FML

But seriously it was an awesome WOD for the 19 fire fighters that died in Arizona, they did a fundraiser and designed the workout around them.

6 rounds
30 Squats
19 Power cleans @ 135lbs
7 Strict Pullups
400m Run.

40min Time cap.

42:30 . I took way to long on the power cleans throughout the workout, legs were so shot from this morning.

Wednesday, September 3rd 2013
3:00pm
WOD

Lynne
5 rounds
Body Weight Bench press for Max reps (175lbs) / Max Strict Pull-ups
Take what ever rest in between sets ( We used about a minute)
Ended up with
15/16
10/11
8/10
5/7
7/8

Ended with some weighted ring dips ( About 50lb weighted vest)

Thursday, September 5th 2013
7:00am
WOD
Warmup
3 rounds
60 seconds nose to wall handstand
50 double unders
5 So-its presses

Find 1RM Clean and Jerk. I was sore as balls this morning so i just did 165lbs for a few reps and kept stretching and working technique with 145.
Split jerk getting a bit quicker

Workout
18 minutes
1st minute, 3-5 muscle ups
2nd minute 6-10 Handstand pushups
3rd minute 15 Kb swings @ 2POOD(70.5lbs)
and so on, for 18 minutes. 6 rounds each.

Pretty brutal. The kb swings hurt like a fucker

This post was edited by BoneYard on Sep 5 2013 05:37pm

Thursday, September 5th 2013
6:00pm/7:00pm
Training

Last minute call to come train a couple "Newbies" for the 6pm class so i agreed literally last minute. Called at 5:45 and its a 15 minute drive.
Show up and Kevin and hes like, "This is Maria, and this is Bryan. Oh yeah Bryan has like 8 months Crossfit experience but hes gunna workout with Maria today."
Well fuck. This dude had better squats and bar muscle ups than i do.. Cool guy though, did an awesome job and super excited to be at a new gym.

Did some basic Plyometric stuff and body weight movements to warmup and stretch
Went over some squat form ( Didn't need to fix much with Bryan) Front and backsquats with the dowel. Kb swings/boxjumps and of course wallballs.

7:00pm
This was suppose to be my off night since Jackie is tomorrow, but i got roped into doing a quick little ab killer.
200m walking lunges with 40lb weighted vest
then 5 rounds
10 Toe to Bars
10 GHD Situps.

Going to be completely ruined tomorrow. FML.

sawp Chris, mirin your dedication to crossfit.

what are the benefits you feel youve earned through switching to CF?

Honestly? The biggest thing is my depression is gone. Starting last spring to this spring i had pretty severe depression. Going to the gym and doing a 5 day split wasn't helping. I was making a lot of progress still but i was fucking bored and hated my life.
Crossfit not only filled that void, it pushed me past a lot of breaking points physically and mentally i didn't realize i could break and gave me something in my life that i was really missing. Not quite sure what it was.

Working with trainers personally and up close daily has increased my ROM, corrected my form on a lot of lifts (Severely), strength gains, i look fucking amazing, and i no longer get winded after running for 2 minutes.
I seriously used to think i had awesome form on most movements. Until i got a huge fucking reality check getting training from Kevin/his wife and the trainers down in Calgary.( Where Kristen lives. The stupid slut.)
I feel fucking amazing right now and i'm only like.. What, 6-7 months into this? I'm a huge fan for do what what makes you happy and this what does it for me.

Late next year i'd like to enter a few Oly lifting competitions depending how the Open goes/if i make it to regionals.. But we'll see where my numbers are in the next year.

This post was edited by BoneYard on Sep 5 2013 09:04pm