Look at Johnny go!

3 rounds of:
50 Mountain climbers
21 Squats
12 Knees to Elbows

Compare to Jun.22/09

A little back story. Sonia did her first strict muscle-up this morning (congrats!), and John watched her. He thought it looked pretty easy, so he tried it. And he almost got it on his first attempt. Sonia gave him a quick pointer about pulling to his chest, and sure enough, he gets a strict muscle-up on his second attempt. I obviously needed to get a picture, so he ended up doing another one soon after. Congrats John!

43 thoughts on “Look at Johnny go!”

  1. Mobility + 1x(burpees+Ring pullups+OHS+T2B)
    WOD as Rx’d -> 6:20
    Did the WOD alone after the 6am class. I don’t know how people can do CF alone in their garage. I had a lack of motivation but pushed through it and finished. Good job morning crew. 😀
    A big congrats to Johnny G. for being fabulous.

  2. WU x2

    Strength: OHS (x5)

    WOD 3 rounds
    50 mountain climbers
    21 squats
    12 K2E (rings)

    Time – 6:41

    Fun class this morning! You did a great job coaching Marc! 🙂
    Have a nice weekend people!

  3. WU x2

    Strength: Front Squats
    1x 75-85-95-115-125

    3 rounds:
    -50 mountain climbers
    -21 squats
    -12 k2e’s (subbed v-snaps; shoulder)

    T = 8:46

    Corinna – hope you feel good today! 😀
    Great class Marc, thanks! I would have stayed for you if I had known you were going to do the WOD!

  4. Mobility x2
    Strength OHS 3’s

    50 Mountain Climbers
    21 Squats
    12 Vsnaps

    OHS form is getting better can go lower than before. I liked this Wod. Great job coaching Marc!! Happy Bday Kevin!

  5. How are everyone’s abs today? I sneezed twice at work today and yelled out loud in pain each time. 😉 Have a great weekend!

  6. 30 Bday Burpees
    Strength x 1 – Shoulder Press
    45-55-60-65-70 (pr)
    3 rounds of
    50 Mountain Climbers
    21 Squats
    12 K2E (subbed-sit ups)

    Time 9:49

    Happy Birthday Kevin!! Enjoy your night. Thanks for the burpees 🙂

  7. Overhead Squat with Kettlebells on bar
    65+10#KBs x5
    75+10#KBs x5
    85+10#KBs x5
    95+10#KBs x5
    105+10#KBs x5

    Very hard to balance swaying kettlebells. Good for shoulder stabilizers.

    3 rounds of:
    50 Mountain climbers
    21 Squats
    12 Knees to Elbows (bar)



    Thanks everyone for all the birthday wishes. And big thanks to the 3:15 class for the 30 burpees! It was a great present!

  8. CFWU x 2

    Strength – Overhead Squat x 5
    Worked out sticking my bum out, not as easy as sticking your tongue out…

    WOD – 3 Rounds of
    50 Mountain Climbers
    21 Squats
    12 Knees to Elbows

    Time: 8:47

    Happy Birthday Kevin!

  9. WU X 2
    Strength Push Press (3’s)
    45-55-65-70-65 Kevin made me go down because I was arching my back.
    3 rounds
    50 Mountain Climbers
    21 Squats
    12 V-snaps (Not so snappy)
    Time 10:36

  10. WUX2
    Strength: Shoulder Press
    55×5 ~ 60×1 ~ 65×1 ~ 70×1 ~ 75(f) ~ 75(f)

    WOD: with Sit-ups (instead of K2E)
    TIME —> 9:16

    Have never tried K2E, so going to try them in the warm-ups now.
    … and thanks for the tips Sonia.

  11. 30 Burpees for a warmup. Welcome to your 30’s Kevin!

    OHS – 5RM
    Making progress with my shoulder 🙂

    3 rounds…
    50 Mountain Climbers
    21 Squats
    12 K2E (bar)

    Time —> 7:42

    Great race MC and nice work 5:30!

  12. congratulations John and Sonia!
    Sonia – you’ve got the vision, spirit and talent that makes you a phenomenal athlete and coach!

    happy birthday kevin

  13. Deadlift 5RM 125-145(2) Stopped because something was pulling my left shoulder

    WOD (K2E on the bar): 7:47 min
    Yes, Great race Jeff…you got me on those K2E. 🙂

    Happy birthday Kevin!

  14. WUx2

    Strength- Shoulder Press x3
    75-85-95-95-105-110(f- only got 2)
    Had extra time, dropped weights to 95 and worked repetitively on form. Thanks for the tips and coaching Gabrielle!

    WOD: 3 rounds of.
    50 Mountain Climbers
    21 Squats
    12 K2E (bar)

    Time —> 10:12 or 10:21 Kevin can you let me know when your in tomorrow?

    Those K2E where alot harder that I thought from the bar compared to rings.
    Happy I did it as Rx’s 🙂

    Great work John, nice chatting with you afterwards!
    Congrats on your Strick Muscle up Sonia!

    All have a great weekend fella CrossFitters!

  15. Warm Up x2

    Front Squat x3

    3 rounds of:
    50 Mountain Climbers
    21 Squats
    12 K2E (rings)

    Time: 7:16

  16. WU x 2
    Thank’s for sleeping in on your B-Day Kevin and saving us on the burpees. Hope you had a great day!

    Push Jerk x 3
    Good job Denise, on all those PJ reps today!

    3 rounds of:
    50 Mountain Climbers
    21 Squats
    12 K2E (rings)

    Time: 8:52

    First time doing Mountain Climbers for me. These are really hard!!! And what’s with the squats immediately after????? Diabolical it tell you!!!
    At least that was my initial reaction during & immediately following the WOD. Now that I’ve had time to reflect…I kind of liked this one!

  17. WU x 2

    Strength: Push Jerk (5s) 45-65-85-105-110 (bad form) – 95
    Great having the tips Gabrielle! You rock!

    WoD: rings for knees-to-elbow

    Legs on the brink on major spasm afterwards. Hehe
    Nice to work out with you too Gabriel!

  18. It was great to see everyone at the gym tonight 🙂 David, Charlene and John – it was nice to have a chance to work more closely with you tonight – I’m impressed! Finally, John thank you again for being a gentleman and making sure I made it out safe tonight 🙂

  19. WU x 2
    Strength = Push Jerk x 5

    WOD: RXed
    Time: a panting 9:35
    Holy hell this was a leg and lung burner!

    Congrats on the muscle ups John and Sonia!
    Kevin, I hope you had a wonderful birthday buddy!

    Great work 5:30 crew. You guys were all quick little bunnies!

  20. WU xd 2
    press 3’s
    65-75-85-95-105(1F) 105×3
    50 Mountain Climbers
    21 Squats
    12 K2E rings

    Time 10:57….it was slow!! many many breaks on the mountain

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