Tuesday 120501

Ricky Frausto Filed Under:
For time:
50 Wall Balls, 20#/14#
25 Kettlebell Swings, 1.5/1 pood
5 Muscle ups
40 Wall Balls, 20#/14#
20 Kettlebell Swings, 1.5/1 pood
4 Muscle ups
30 Wall Balls, 20#/14#
15 Kettlebell Swings, 1.5/1 pood
3 Muscle ups
20 Wall Balls, 20#/14#
10 Kettlebell Swings, 1.5/1 pood
2 Muscle ups
10 Wall Balls, 20#/14#
5 Kettlebell Swings, 1.5/1 pood
1 Muscle up

If you do not have muscle ups, you will replace with 15 c2b pull ups/15 push ups, 12 c2b pull ups/12 push ups, 9 c2b pull ups/9 push ups, 6 c2b pull ups/6 push ups, and 3 c2b pull ups/3 push ups. Cut-off is 20 minutes. For those that can, try scaling up to 2/1.5 pood.

Post time to comments/Logwod.

Our very own Jon Pingel. A very good piece created by Westside TV. Thoughts?

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11 Responses to "Tuesday 120501"

  1. BigD Says:
  2. Aweome piece on a great guy. Kickin' ass in the gym and molding the future at work. Congrats Jon!
  3. Addi Says:
  4. Great video, great teammate.
    After they see you beast the 100# DB today, Jon, I'm predicting no behavior problems the rest of the year. Nothing but apples on your desk and fear in their eyes. :)
  5. paul Says:
  6. Pingel, those situps were SLOW! Move it, boyo! (just kidding.)

    Another tough one. (How many times have I written that now? Gotta be hundreds.)

    Got through 10 of 10 swings (2pd) at 19:40 and called it good. I was done with muscle-ups--just couldn't hang onto the rings.

    Great work, 6am!
  7. Pingel Says:
  8. Don’t we have a great community! Did you notice all the different types of people in our gym in that video? I saw a couple high school kids, college students, grandparents, moms to be with baby bumps, tall people, and short people we have it all! We all have the same goal of fitness and we sure do a great job of supporting each other along the way!
  9. Jen Says:
  10. Today was a mess. I got through 5 WBs of the 10. I did CTB PUs instead of MUs, but failed to see the + PUs clearly written on the board. So I missed doing PUs for the first 2 sets. Ugh!

    I decided not to do MUs today after the warm up. I did one and my shoulder was already angry. So I figured I better play it safe.

    Nice video Jon. The students did a great job.
  11. bluejayRN Says:
  12. Sweet video! You said it well when you said the CFO represents all individuals and we do it with support and enthusiasm of all athletes. LOVE IT!
  13. Shelley Says:
  14. DNF: I got through 2 of the round of 6 CTB pullups/6 pushups. I upscaled to 1.5 KB swings and scaled down to CTB/pushups for the muscleups.

    I broke up the first round of WB's 35/15 which might have been a mistake as after that I never did more than 15 unbroken. Swings I broke up once each round except for the round of 10 I did unbroken. I probably rested more than I should have on WB's which I normally like.

    CTB didn't feel as good as it has before while pushups felt solid/strong.

    Tough WOD!! Kudos to those who went/will go Rx'd.

    Nice video Jon! Your students did a great job with it, and I'm excited to see you and the rest of the team showcase your talents at Regionals!

    I'm looking forward to Stacie, Libby and Kyle also showcasing their talents on the individual side.

    2 1/2 weeks to go!!!
  15. Tovar Says:
  16. I love the Westside news story Pingel! What a great guy and a great athlete with such a great attitude. Keep up the good work!
  17. Addi Says:
  18. I got to work out with Jon and his track team today. We went up against them in the DB snatch/sprint regionals event, and got smoked. What a great group - encouraging each other, and then us as we finished it up. They make a great cheering section - wish we could take them to Chicago. :)

    Also, I managed to get through the workout without any peeing or swearing. Win.
  19. Gdawg Says:
  20. hahaha way to go addi, peeing/swearing PR!

    very cool that they did a video on you! stud!

    I got through 2 pullups on the round of 6 pullups/pushups. Some of my pullups I still counted reps on pullups if my chest didn't touch the bar, focused more on not kicking so big in the front to help with momentum, thanks Ricky for the help.

    what a crazy workout tho! hit a wallon the set of 30 wall balls, things slowed down quite a bit, felt the arms and grip fading quickly! Nice job pushing through 6:30 class, lot of great sweaty effort!

    Fun working on muscle ups tonight too, funny to think back to the day when I was told "if you can't false grip, you'll probably never get a muscle up"...glad CFO brought Carl P. out so he could help us find that there IS a way to do it w/o that nasty false grip, my wrists are appreciative! Always learning in CrossFit...LOVE IT!

  21. pmohs Says:
  22. 16:59 w/ 2pd

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