Great Muscle Up Instructional Video from Jerry Hill who runs CrossFit classes at his Fit Force Camp

Workout: “Grace”

135lb Clean and Jerk, 30 reps for time.

After workout: Practice Muscle ups.

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Workout Performance May Depend on Time of Day

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  • J Jones

    Busy 12 hrs. . .

    Last night I did a Strength work out of strict presses and Dead Lifts with the rep scheme: 5,5,3,3,2,2,2. I maxed out on the presses at 135 for 3, then couldn’t pull off 140 for two (couldn’t even do one). So I reverted to push presses, and lowered the weight down slowly for a good negative. Dead Lifts got up to 355 on the pairs. Which is about 10 – 15 lbs shy of my PR. . .And I haven’t even done any DLs in about a year due to my back injury. CF is awesome.

    This Morning we did the power version of Grace (we did not do squat cleans), the scores for the modified Grace were:

    Dan – 4:01 (used 95lbs)
    Rick – 5:45
    JJ – 5:47

    We also had three new people come in an do the “First Timer WOD” (400m run, 10 pull ups, 20 push ups, 30 sit ups, 40 squats, for time).

    Jimmy did it in 14:00 flat, then went and puked up his OJ (GET SOME!)
    Kelly came in at 15:06 (with a few modifications for pull ups and push ups)

    Then Yan came in late after sleeping in a little while and cranked it out in 4:21 (NICE!).

    Oh yeah, I also cranked out 6 consecutive muscle ups for everyone to watch.

  • Craig

    Sorry to miss you guys this a.m. – nursing a cold.

    6 Muscle Ups – nice JJ! And, after a heavy wod less than 12 hrs before and a metacon in the morning. Bastard.

    Re: todays wod- shouldn’t those have been full squat cleans?? Based on your times, you guys had time for fsc!

    By the way, Dan – too light!!

    Congrats to the newbies. Way to go Jimmy (1st times always the toughest).

    Finally re: the article. No question, I’ll always perform better in the afternoon. Why do you think Rob kicks my ass in the benchmark wods?? His class is in the evening and mine is in the morning…