Workout of the Day: Wednesday, 6.12.13

More reminders!

We’re going to Wissahickon Saturday – sign up here!
The Liberty Barbell Classic is June 22nd – sign up to compete here!
Interested in fun things that CFCCers are doing?  Check out this Facebook group!
If you haven’t already, please submit your vote via an email to for Member of the Month.  The Member of the Month wins a free month of CFCC – previous winners are here!
CrossFit Generation is hosting a friendly team competition on August 17th – I’m creating 3 teams of 6 (the most we can take) to go – if you’d like to be included, just email me ( – also, if you’d like to be generally aware or a part of forming how CFCC competes in the CF community, please save Friday, June 21st at 730pm for a Competitor’s Meeting – let us know you’re coming here!

Below, Danny performing the Front Lever Pull for Lat activation (the arms should be just a bit straighter – it’s hard to tell with his fancy CrossFit Open outfit).



MOVEMENT PREP: Lax ball pecs and quads, 5 minutes. German Hang, accumulate 1 minute with or without assistance. 3 Rounds of: a few front lever pulls for lat activation, a few kipping swings, 3 inverted hand push-ups, 6 reps of the no money drill.

SKILL WORK: Strict False Grip Muscle-up to Kipping False Grip Muscle-up (about 15-20 minutes).

CONDITIONING: AMRAP in 15 minutes: Run 400m, complete an unbroken set of muscle-ups – if no MUs, complete an unbroken set of chest-to-bar pull-ups – if no C2B, complete an unbroken set of kipping pull-ups (banded or not).

The forecast reads a bit of rain tomorrow, if this happens some classes may sub 40 double unders for the run (or 100 singles).  Those of you who don’t mind, may run :)

Just a little bit of encouragement for you all – one year ago, this was Record’s first muscle-up EVER. During the third WOD of Regionals, she did 13 burpee muscle-ups in a 7-minute period AFTER Overhead Squatting 160lbs.

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