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Workout of the Day Questions & performance regarding CrossFit's WOD

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Old 12-31-2006, 06:51 AM   #1
Chris Kemp
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I came up with a workout for a very good friend that has helped out some of us in the UK community and will soon be leaving for warmer
climes. Named workouts are generally reserved for those who have made the ultimate sacrifice so lets just call this one ...

"Subtle"

5 muscle-ups

15-12-9
HSPU's
Sledgehammer strikes left
kettlebell swings
Sledgehammer strikes right
pull-ups

500m row

I like the thought of workouts having a price of admission - in this case the muscle-ups. This is unapologetically a big dog workout. The usual subs can apply but that just adds to the suck.

Competency with the body weight drills and an agressive attitude with the weighted implements makes for a blast before it's time to get out of dodge with a 500m sprint to the finish.

Try it, I think you will find it's named appropriately:bangin:

Cheers, kempie

http://www.crossfit.com/discus/messages/24/34741.jpg http://www.crossfit.com/discus/messages/24/34742.jpg

http://www.crossfit.com/discus/messages/24/34743.jpg http://www.crossfit.com/discus/messages/24/34744.jpg
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Old 12-31-2006, 01:37 PM   #2
Larry Lindenman
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Love it! I like the "price of admission". Great job.
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Old 12-31-2006, 02:15 PM   #3
Jeff Martin
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Connor and I did it this morning. Great workout.
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Old 12-31-2006, 08:29 PM   #4
David Wood
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I love Kempie's genteel English garden: lush green grass (lots of rain), mossy benches, flowering plants loving the fog, and, oh, a monster truck tire and a sledgehammer.
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Old 12-31-2006, 08:42 PM   #5
Tim McFarland
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Kempie - nice pullup bar!
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Old 12-31-2006, 09:25 PM   #6
Chris Fitzgerald
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nice one. I'm going to do that one. Thanks for sharing.http://www.crossfit.com/discus/messages/24/34740.html#:biggrinthumb:
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Old 01-01-2007, 04:33 AM   #7
Chris Kemp
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My pleasure guys, hope you enjoy it. Think it ended up being a great send-off for a mate as well as a rocking way to christen my new gym and soon to be CF affiliate.

Oh, and any time you fella's end up in the North East of England do come round and enjoy the local CF hospitality. You wanna guess how we make our rose gardens grow?

Cheers, kempie
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Old 01-04-2007, 03:07 PM   #8
Karl Steadman
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oh yes.......ouchy indeed. Retching over the sink after this 'lil beaut!

shaved my beard off and yes, like Samson, i lost my ability to muscle up. Soooooo, subbed 25 pull ups and 10 ring dips, reckon that equals out the m/ups right?

Anyhoo, blasted through in 14.43

This was all the colours of suck i know, that 500m at the end was just like getting punched repeatedly.....sweet.
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