Muscle Up and Squat

Jun 28th, 2013

Category: CrossFit

Muscle Up and Squat

Keg fun with the 5:30 crew

Keg fun with the 5:30 crew

Schedule Update – for the holiday we will be running a reduced schedule as follows

Wednesday July 3rd – we are adding a 3:30 but cancelling the 7:30pm

Thursday July 4th – 8, 9, 10, 11 only in Southie Green with Goose and Ames

Friday July 5th – 6, 7, 9, 11, 12, 4, 5, 6 – no 7pm class

Saturday/Sunday – Normal schedule

Skill
Muscle Ups

Strength
Front Squat
3-3-3-3-3

WOD
4 Rounds
3 Muscle-ups
10 Back Squats (from the floor) (185,115)

Level 2-(135,85), 12 Ring dips
Level 1-10 Ring Dips (95,45)
ADV- (205,135), 5 mups

DISCUSSION 18 Comments

  1. Mike Brown 06/29/2013 at 1:01 am

    1. Crashed the 5pm class. Met JBo, and Go. Both crushing it getting some “they you go’s!! in.

    2. Manny you made MUPs look easy today bro. I’m jelly.

    3. FS 255*3

    4. WOD 9:48 RX back squats.1 MU each round (or 2 failed attempts lol)

    Added about 4 MUPs to my count making it like 9 total.

    7pm crew. See you homies Monday.

  2. nicole d 06/29/2013 at 12:13 am

    Keep up the comments all! This is some good shit, no doubt!!

  3. nicole d 06/29/2013 at 12:10 am

    Front squat: 135×3
    WOD: 11:47, 115/ ring dips with a red band

  4. JBo 06/28/2013 at 11:41 pm

    First off, a shout out to the 7pm gang (Jenna, Mike, Manny and company) making a special guest star appearance at the 5pm tonight! Definitely felt their energy and fed off of it. And with Nicole there as well it was a veritable party of comment posters!
    And since we seem to be on a DeDonno lovefest, please allow me to continue in that vein. Before Monday I had never done a HSPU. The 10 minutes of skill time we spent on class on Monday were awesome. Got my first handstand hold on Monday and by today before class I had graduated to doing 3 consecutive Rx (strict) HSPU’s. Thanks Coach Nick! And in case you can’t tell, I’m a big fan of incorporating “skills” into the programming, Amy! : )
    Front squat: 205×3 (new 3-rep max)
    WOD: 8:36 L2 weight = 135 on back squat; first 2 rounds of ring dips were 10 reps unassisted, last 2 rounds were 12 reps with red band
    L2 weight on the back squats felt easy. Getting the bar from front rack to back squat position was easily the hardest part!

  5. Manny Rodriguez 06/28/2013 at 10:49 pm

    225 x 3 front squat 7:19 135 back squat..breezed true muscle ups..feeling great..happy Friday!!

  6. amy 06/28/2013 at 8:40 pm

    DeDonno worked his magic fo sho today
    5:30am-PV first muscle up
    6:30am- Coolidge first mup
    7:30 Dave K first Mup
    9:00 Sebastian and SEan Flannery first mup.

    Super fricking awesome!!!!

  7. Coach B 06/28/2013 at 4:59 pm

    A. Saunders I can’t even imagine what Gwen must have been like alone. More like Gwen is this over?

    B. Vetter – you came into Southie Green through the rain drops and I knew it had to be one of two things, you were returning to a long lost love or you got a muscle up. Thank god it was a MUP. Congrats buddy.

    C. Quigs has been chuggin along since day one, crushin classes and pickin up tips and tricks along the way. Keep it up

    D. Those 7pm guys (you know who you are) on a different level in terms of energy. If you’ve been plateauing just workout with those guys, constantly pushing themselves and cheering others on. Nothing breathes fresh air into the gym than Barrow woooing mid WOD.

  8. Mark R. 06/28/2013 at 3:36 pm

    5-30 in the house !
    Front Squat: 265# x 3
    WOD: 8:32 #185 w/ Dips
    Muscle ups need a lot of help…

  9. James Saunders 06/28/2013 at 2:36 pm

    Last Day of the Quarter = Garage WOD
    FS – 275×3 (10lb 3-rep PR)
    Wod: 10:53 @ 185# BS and 12 Ring Dips –> the last round of dips were not fun

    Worked on butterfly C2B for about 10 minutes afterwards…grip sucked after “Gwen” yesterday…

  10. Patrick V 06/28/2013 at 2:21 pm

    Good 5:30am as usual. School is out for Dave so now he can stop contributing to society for a few months. First muscle up today thanks to Berretta and THE Nick DeDonno. Sadly I’m still 1 behind Quigs for the lifetime count.

    • Mike Quigley 06/28/2013 at 5:53 pm

      Vetter, I saw you come close to one, then Berretta took you into the back of the gym for a second and did some voodoo…next thing I know I turned around and you were at the top of the muscle up. Nice work!

  11. Mike Quigley 06/28/2013 at 11:57 am

    Nothing like taking a keg to the face at 5:30am to wake you up (pretty sure that’s me in the red shirt).

    no muscle ups for me today – Nick and Beretta gave me some good tips though. My grand total career MU remains at 2.

    205×3 on the front squat, 225×2 then got stuck at the bottom on #3.
    WOD – 11:02 155# with 12 ring dips.

    Ring dips are definitely a goat for me – been working at them…still not fast, but much better today – thanks to Coach Birthday Boy Chuck (happy belated bday) for helping me with the ring dip kip after my cameo in the 7PM Monday class, it definitely helped today when I got the first 12 unbroken. For me, that was previously unheard of.

    Not my best day – but got the work in.

    Manny – good for you going at 135# yesterday, you’ll get it next time. Mike B. – I knew after you saw Rollins at 145# you’d be pushing for that. Barrow – nice work on that row – fast as hell.