Couch to CrossFit

12
Jan

Couch to CrossFit

Our Couch to CrossFit program is starting this Thursday. If you’ve had a friend tell you they need to “get in shape before joining”, this is THE program for them. Thanks for spreading the CF Love!

Muscle-up Practice – False Grip

Open 14.4
AMRAP in 14 minutes
60 cal Row
50 T2B
40 Wall Balls (20/14# @ 10/9′)
30 Power Cleans (135/95#/60%)
20 Muscle-ups

Compare to Jan.18/15

C2CF

58 Responses

  1. Laura

    Muscle-up Practice – False Grip

    Open 14.4
    AMRAP in 14 minutes
    60 cal Row
    50 T2B/knee raises
    40 Wall Balls (10# @ 9′)
    30 Power Cleans (60%=60#)
    20 Muscle-ups (RR+dips)

    Got to 17 power cleans. T2B frustrated me today and I wish I kept at it instead of going to knee raises. Wall balls went better than expected though!

    Thanks Shane!

  2. Greg

    WU & Mob 15 WB

    Muscle up practice

    Open 14.4
    AMRAP in 14 min
    60 cal row
    50 T2B scale knee ups
    40 WB @14# 10′
    30 power cleans #95

    Finished at 22 power cleans

    Thanks Shane still need a lot of work on the core / belly!
    20 muscle up

  3. Mobility
    WU + 15 unbroken [email protected]#
    Group Mobility

    Muscle Up Practice – False Grip

    Open 14.4
    AMRAP in 14 minutes
    60 cal Row
    50 T2B
    40 Wall Balls (14#/9′)
    30 Power Cleans (95#)
    20 Muscle-ups

    Total: 156 (6 power cleans)
    48 rep PR 🙂 And if Wall Balls were cooperating…

    Fun to retry this. Thanks Shane. Great work everyone!

  4. Muscle-up Practice – False Grip

    Open 14.4
    AMRAP in 14 minutes
    60 cal Row
    50 T2B (Knee raises)
    40 Wall Balls (20/14# @ 10/9′)
    30 Power Cleans (55# light becasue of wrist)
    20 Muscle-ups

    Total: Got to 21 power cleans – last time I got to 20 power cleans but had done situps and RX weight for P. cleans, so hard to compare.

  5. Mark D

    Mobility + WU + 15 Wall Balls @14#
    Group Mobility

    Muscle Up Practice – False Grip

    Open 14.4
    AMRAP in 14 minutes
    60 cal Row
    50 T2B – Knee Ups
    40 Wall Balls (14# @ 10′)
    30 Power Cleans (95#)
    20 Muscle-ups

    Total: 177 (27 Power Cleans)

  6. Catherine

    Mobility + WU + 15 Wall Balls @ 8#
    Group Mobility

    Muscle Up Practice – False Grip

    Open 14.4
    AMRAP in 14 minutes
    60 cal Row
    50 T2B (Knee raises)
    40 Wall Balls (8#)
    30 Power Cleans
    20 Muscle-ups

    Total: Got to 34 wall balls

    🙂

  7. Amy Hogan

    Mobility
    WU + 15 [email protected]#
    Group Mobility

    Muscle Up Practice – False Grip

    Open 14.4
    AMRAP in 14 minutes
    60 cal Row
    50 T2B
    40 Wall Balls (14#/9′)
    30 Power Cleans (95#)
    20 Muscle-ups

    Total: 152 (2 power cleans)(16 rep PR)

  8. Alex G

    Open Gym

    13Km row, alternating with Elba every 1000m with the damper set at “feels like towing a barge full of rocks going upstream against the wind”.

    Thanks Coach Kevin!

  9. Heather S

    Muscle-up Practice – False Grip (and I have the write rub-marks to prove it!)

    Open 14.4
    AMRAP in 14 minutes
    60 cal Row
    50 Knee raises
    40 Wall Balls (10# @ 9′)
    30 Power Cleans (60%=85#)
    11 Pullups

    Got to WBS in Open 14.4 with T2B so can’t really compare. Chose knee raises today to save my hands (in 14.4 I was bleeding all over the bar) so got farther. Really happy I got some pullups in since I wasn’t convinced I’d be able to do any even if I got that far. 🙂

    Tough wod with some really impressive determination by people today!

  10. Natacha

    Wod scaled with 10# @9′ for wall balls and 55# for power cleans
    Got to 26 cleans
    (T2b took a long time)

    First time doing this wod

    Congratz to all who got PRs!!

  11. Mobility + WU + 15 Wall Balls @ 10#
    Group Mobility

    Muscle Up Practice – False Grip

    Open 14.4
    AMRAP in 14 minutes
    60 cal Row
    50 T2B (Knee raises)
    40 Wall Balls @10#, 9′
    30 Power Cleans @45# (use 55 next time)
    20 Muscle-ups

    Total: Got to 28 Power Cleans

    No record of this in my book, although I know I did it before, so lets say it’s a PR!!

    Fun morning. Lots of F-bombs from Gilles. 🙂

  12. Steph H

    Mob
    WU x1
    15 WallBalls(8#)

    Group Mob

    Muscle Up Practise
    -false grip

    WOD
    Open 14.4 AMRAP 14mins
    -60 Cal Row
    -50T2B (Knee Raises)
    -40 WallBalls(8#)
    -30 Power Cleans(55#)
    -20 Muscle Ups(@0RingRow false grip & 20 dips)

    Total: Finished 30 Pwr Cl (180)

  13. Gilles

    mob wux1
    group mob
    muscle up pratice
    Open 14.4
    60 cal row
    50 T2B
    40 wall ball ( 20# )
    30 power clean 135#
    20 muscle up
    166 rep (16 power clean)
    last time 161 rep
    5 rep PR

  14. Heidi

    1000 m row + WU x 1 + 15 Wall Balls

    14.4

    60 Cal Row
    50 T2B
    40 Wall Balls – 14# @ 9′
    30 Power Clean – Rx = 95#, but I scaled to 75#. ** Completed 8 PC
    Total Reps = 158

    Compare to March 2014: 138 Reps

    ** Considering that there were only a few PC due the the time cap, I am feeling annoyed that I didn’t suck it up & do Rx’d weight on these. Either way, I’ll take a PR, because I didn’t get to the PC’s in the 14.4 Open.

    Oh…and I love, love, love the 9′ target on the wall balls 🙂

  15. Kevin

    WOD Rx’d
    Made it to 11 Muscle-ups (3 rep PR – 191 reps in total)

    Row – 2:45’ish
    T2B – 10+10+8+7+5+singles
    WB – 35+15
    PC – sets of 5
    MU – all singles

    Great race Shane!

  16. Muscle-up Practice – False Grip

    Open 14.4
    AMRAP in 14 minutes
    60 cal Row
    50 T2B/knee raises
    40 Wall Balls (10# @ 9′)
    30 Power Cleans (60%=55#)
    20 Muscle-ups (RR+dips)

    16 power cleans.

  17. Mel G

    Muscle up grip practice.

    14.4 with T2B, WB @ 14#/9′, P cleans @ 85#
    Got to 17 P cleans.

    Open gym
    Snatch x2
    35-55-65-65-75-75-80×1 (3 sets)- 85×1(x2) – 90(fail x2). Mentally gets to me every time….

    Clean and jerk – singles
    85-95-95-105-105.

    Shout out to CAM and Remi! Lots of smiles at the gym tonight!

  18. Shane H

    Open 14.4
    AMRAP in 14 minutes
    60 cal Row
    50 T2B
    40 Wall Balls (20/14# @ 10/9′)
    30 Power Cleans (135/95#/60%)
    20 Muscle-ups(bar mu’s due to shoulder) 

    Made it to 13 mu’s 
    Glad you were there to push me Kevin! 

    Compare to Jan.18/15

    Score: 193

  19. Muscle-up Practice – False Grip

    Open 14.4
    AMRAP in 14 minutes
    60 cal Row
    50 Knee raises
    40 Wall Balls
    30 Power Cleans @ 60 lbs
    20 ring rows and dips

    Finished with 30 power cleans but skipped wall balls, got confused on what was next. The horrible painful grip from the knee raises made me to blind with rage lol.

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