As Many Rounds As Possible in 20 Minutes:
10 Push Press (115#/75#)
10 Kettlebell Swings (53#/35#)
10 Box Jumps (24″/20″)
Army SSG Jack M. Martin III, 26, of Bethany, OK, assigned to 3rd BN, 1st SF Group, Ft. Lewis WA, died Sept. 29, 2009 in Jolo Island, Phillipines, from the detonation of an IED (Improvised Explosive Device). He was also a CrossFitter from Rainier CrossFit. Rest in peace.
Happy Veterans Day. Thanks to all have worn or currently wear the uniform in service to this great nation.
Huge congrats to Meghann who got her 1st (then 7 more) muscle-ups tonight in her garage! (I saw a cell phone video)
As I thought about this tonight I realized that although Meghann is strong this was a not a movement in her wheelhouse nor was it “easy”. She has been practicing MU progressions, dead hangs, ring pull-ups, kipping, strict chest-to-bar, ring dips, bar dips, ring rows, and supine ring rows and more for the past couple months. Each time she has come in the box she has chipped away at a couple to a few of those movements and dilligently pushed through some strength and technique building that has all finally paid off. When she first started towards these she didn’t have a ring dip but a partial range of motion bar dip. She had kipping pull-ups but limited strict pull-up strength (and a kip that needed work). After A LOT of hard work this finally turned into muscle-ups. Incidentally she has ring dips, stronger pull-ups (both kipping, C2B, and strict), and now muscle-ups. From here it will be working on technique improvement, turnout, and building strength.
I hope to have a picture or a link to the homemade video to share soon. Chest bumps and butt slaps! I am inspired! What’s the lesson? Train your goats, be patient, and start on the small stuff. That is what gets to the “sexy” stuff.
Good luck to our Strongmen Derek, Rob and Mark who are competing in the RCF Strongest Man and Woman 6 tomorrow. For FAQ’s about the event go here. For those who are running in the Turkey Trot tomorrow for the 5k run don’t trot!