Pull Push Squat

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Sunday 091220
Three rounds for time of:
5 Ascents of a 15′ rope
21 Ring dips
50 Squats
Post time to comments.

Gymnastics seminar with Gillian Mounsey at CrossFit NYC
Gillian jumps for joy:
Gillian’s 100 muscle-ups for hope (full version here, with CFJ subscription)
Keeping your eye on the ball
The rogue butchers of Chicago
Holiday spiced nuts recipe
Knee injuries may start with strain on the brain, not the muscles
Human lifespan: Another potential link to early fat & meat scavenging?
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  • Please bring a towel for towel pull-ups if you can, as it will be one of the subs for the rope ascents. Thanks.

  • Big Dawgs
    as Rx’d
    The Porch
    Three rounds for time of:
    3 Ascents of a 15’ rope
    15 Ring dips
    35 Squats
    Three rounds for time of:
    2 Ascents of a 12’ rope or 4 beginner rope climbs
    10 Ring dips or 15 Dips
    25 Squats
    Three rounds for time of:
    1 Ascents of a 10-12’ rope or 2 beginner rope climbs
    5 Dips or 10 Bench dips
    10 Squats
    * Usual subs if you dont have arope

  • Lenny

    13:33 Rx’d
    Did 7 rope climbs to substitute for 11 foot ceilings. No feet.

  • Reagan

    As Rx’d 25:36
    Rope climbs + cold air (20F) equals major grip issues.
    Black Box (265,265)

  • Mike K

    22:53 rx’d in BK
    6 rope climbs per round to make up for the shorter ceiling, starting seated on the floor, no legs, dropped from top
    Rope climbs first made the ring dips much harder than I expected.

  • Sara

    Run/Thrusters: 25:11, 75lbs.

  • Jai

    23:37, 3 rounds of 30 kipping pull ups with purple string (yep, still need it for high volume pull up WODs), 21 ring dips with purple string, and 50 squats.

  • kj

    3 rounds
    20 stict band pullups (round 1), 45 jumping towel pull-ups (rounds 2&3)
    21 ring dips (black band)
    50 squats

  • Hari

    22:38 sub 75 jumping towel pull-ups per round
    (68,54), (55, 42), (61, 48), (52, 27)

  • Avery

    Worked up to 123# x 5 for a 28# PR. At this point, I’m mostly limited by my ability to jerk the weight up overhead.
    After short met-con of 3 rounds:
    15 burpees
    5 reps ground to overhead (93#)
    400 meter row
    14:05? (maybe, according to Mike)

  • Carlos

    I’m very interested in the Paleo Challenge, but I don’t know that I’d give up coffee, wine, and spirits, all in moderation of course. (Sorry that I’m a little late with this. I needed a few days to think about it.)

  • Emerson

    Crossfit Marin: Went to the beginner Parkour class and it was awesome! Lots of hopping around and over and under foam obstacles, also getting totally shown up by kids between 12-15 years of age. I was the oldest person there by at least ten years. Tomorrow: Gymnastics workshop!

  • Emily

    did 5x500m on the erg…started out thinking i would do 8, but by the time i hit 5, not only was the altitude (i’m @ 7,000′) catching up to me, Mr. Pukie almost paid me a visit as well… splits as follows:
    1 min rest in between
    wish I could have been more consistent, but again, still adjusting to the altitude