The obvious.

Tuesday, February, 7, 2012

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Shoulder prep

2 rounds:
Bear crawl length of gym
10 second ring support
7 strict pull ups
7 Sumo- deadlift high-pulls 
7 ring dips
10 GHD sit ups
10 Back extensions 

Skill: Review and practice muscle-ups and transitions here.

Five rounds for time of:
7 Muscle-ups
95 pound Sumo-deadlift high-pull, 21 reps

Cool down:
Bottom of skin the cat
10 wall extensions
Reverse plank
10 wall extensions

Congrats to everyone that competed this weekend and represented!

A while back I wrote a post in which I encouraged this awesome and ever growing community of PCF’ers to treat this gym like it was their own.  And in treating it as such, it was assumed (since we are all adults) that picking up your toys, wiping down your “everything you sweat on”, picking up your clothes, putting used and often bloody tape and band-aids in the trash, etc. was a no-brainer.  Ooops.  My bad.  As of late, “your gym” has taken on the feel of “your house” and the only problem is, your house is….. pretty embarrassing.  So, my much anticipated “CLEANING RANT” should bare this in mind: this isn’t your house.  This is my house.  If you come over to my house, you better leave it nicer than when you came (anybody raised right knows what I’m talking about).  Your compliance isn’t an option, more like a “house rule”.  In addition to keeping your gracious host happy (me, and especially Martina), there are some real health hazards (colds, flus, mrsa, flesh eating bacteria,etc) we all want to avoid.  Like most public service announcements that state the obvious, I will gladly do the same.  If you use equipment, put it back.  If you bleed, sweat, or ooze on the equipment, wipe it down.  If you feel the need to take chalk out of the bucket, put it back (this includes spilling the bucket on the floor).  And finally, if you need to rip your shirt off mid-workout or experience a “wardrobe malfunction”, please leave with your clothes on your back, not on the floor.  Remember, a clean home is a happy home and a happy home is a happy mamma.

Aims says:

Bad ass video…bad ass athletes. That looked like a fun WOD. Nice job guys!!!

Tyler: 20:43, muscle ups w/thin purple band on rings and full turn out each time. Got really tough holding false grip and locking out towards the end.

Also attempted muscle ups without the band and almost got it several times. Apparently I’m a lot closer than I thought. Sooooon!

Sto says:

23:45 (no turnout and didn’t completely straighten arms, so not sure this counts as rx’d – MUs were tough nevertheless)

Kamran says:

Kinda forget my time…I think around 22:07 rx’d. Those muscle ups were humbling.

Dave C. says:

Awesome video! Great work distraction 🙂

Rest day today, but worked on cleans at CrossFit Laundry
– 2 Max loads + 1 Comforter for time

70:12, almost Rx’ed, but had to scale because I only had two dryer sheets. Comforter took longer than expected.

Blood Fart says:

Flesh eating bacteria? WTF?

Diso says:

16:03 Rx’d. I did this a long time ago and can’t remember my time, but I still couldn’t extend my arms fully at the time, so this is my first Rx’d. I paced this out from the beginning and didn’t miss any muscle ups, the SDHPs are a tough movement to finish properly.

Began my practice for the front and back uprise, super tough! Only kind of got the front uprise on one rep, didn’t have much time and didn’t want to rip my arms out of my sockets:

Zeb says:

15:13 Rx’d, jumped to rings, 4 minute PR.

First 3 rounds MU’s unbroken, but missed two on the later rounds. Never did any of the SDHP’s unbroken but I think I paced it just right. Joe D, great advice on the hook grip, I did it towards the end and it saved me.

Awesome efforts by participants at NLI, by which to make a great video with 🙂

McCoy says:

Thanks again for the video Diso. These are always well done.

Frank Agz says:

sick video!

Francisco says:

Awesome video Diso!

x2 What Zeb said! Do it for mamma!

This WOD is gonna be fun! Gonna get to it open gym 8:30!

Zeb says:

It was actually Zak that said it Francisco. I usually go with ‘Happy wife, Happy life.’

Francisco says:

wth! Weird! my bad! i thought i saw Zeb on there.

Aims says:

I like that Zebadee.

Martina says:

Amen. Where is the love button?

Zak says:

If mamma ain’t happy, ain’t nobody happy.

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