WOD: 5-21-13

Strength:  4 sets for max reps:

Max Strict Pull Ups
10 Deadlifts (255/175)

Rest 2 mins

WOD L1:  4 rounds for max reps of:

30 second AMRAP Kettlebell Swings (20/12)
30 second AMRAP Hanging Knee Raise Hold
30 second AMRAP of Burpees

Rest 1 minute

WOD L2:  4 rounds for max reps of:

30 second AMRAP Kettlebell Swings (24/16)
30 second AMRAP Toes to Bar
30 second AMRAP of Burpees

Rest 1 minute


She is going to hate me for this, but click here

From beginning to end, that video lasted 41 seconds.  A fair description would be that the first 2-3 seconds were easy.  Outside of that frame of time where Dawn is kipping, a lot happened. While clearly defying gravity, Dawn’s 38 second-long Muscle Up was her first ever.  This was a tremendous showing of what one can do if they have the willingness to do it.  This was also a special moment because EVERYONE ignored their own athletes to watch this thirty-eight-second-long Muscle Up unfold.  Seldom are the chances that we can unite for a single spontaneous cause and this past Friday afternoon, for at least 38 seconds, every member of that CrossFit community was on the same page.

With all of the nice stuff having been said, it’s time to get real.  RCBB Team 1 won the Muscle Up event with a combined effort of 103 Muscle Ups.  This was one of the top scores from all over the world and Team 1 will remain as one of the few that break the 100 Burpee Muscle Up mark in the coming weeks.  Each of the three women on their team, moved quickly and pretty easily through each rep for two reasons…

1)  They were efficient (this was a practiced movement for them)

2)  They are strong…AT GYMNASTICS!!!

There is a lot of pizzazz surrounding a 400 lb. Back Squat, that’s a pretty good physical accomplishment.  How about 50 Handstand Push Ups done in two sets?  How about doing 40 Toes to Bar unbroken?  We spent a great deal of energy praising our weightlifting capacity, while shunning improvements in gymnastics.  Managing your body is a staple in both gymnastics  and weightlifting.  Improvements in one is a great thing.  Improvements in both is how you become a better athlete.

Good work Chica,



If you have any photos of this weekend that you would like to see on the blog please email them to me at gino@reebokcrossfitbackbay.com

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