VOLUME
A1 – Bench Press 7 x 3 (75%) (Final Set is AMRAP)
A2 – Pull-up 7 x 3 (Final Set is AMRAP)
TECHNIQUE
Bench press 7×3
Muscle ups skill work
Complete 1 Round Every 4 minutes for 20 minutes of:
4 Muscle-Ups (or 8 Pull-ups and 8 Push-ups)
250M Row
CrossFit Chicago Intern Joel
-Joel Rivamonte
First and foremost, I want to thank you for taking the time to read this. I am not a very eloquent person, but I promise that I will make it up to you in kindness. When I was asked to write about my background and fitness experience as my CrossFit Chicago Coaching internship begins, I am sure I shrugged my shoulders and did not seem too thrilled to have to write about myself. But it is not the first time CrossFit has taken me out of my comfort zone and I am sure it will not be the last.
Let me begin by saying that my parents are the most wonderful and understanding people that worked wonders with an extremely hyperactive child. My mom would say that as a kid, she would have difficulty getting me to sit still to eat so she would let me nibble on some cereal and then let me run a lap or so around the house. That was not all the time, but that was probably why dad put me in martial arts as soon as he could. I studied Shaolin Temple Kung Fu with my brother and we loved it. My brother still studies martial arts to this day.
It was through martial arts that I was able to gain flexibility, garner some decent upper and lower bodyweight strength for a kid, as well as develop a little discipline with my hyperactivity. I was very blessed that my parents found an outlet for my energy and I am very thankful for their exposing me to the world of training. I use the term training broadly because I feel that we as individuals should train to better ourselves to hopefully improve our quality of life. For me, as a young hyperactive kid to even today as a hyperactive Chicago Firefighter, training has gone hand in hand with performance. Moreover, in relation to performance, proper training does not always have to be how well you do in a competition, but more importantly how efficiently you perform everyday functions.
My passion for training and self-betterment, led me to major in Physical Education with a concentration in Fitness Management at DePaul University. At DePaul, I was exposed to a variety of educational programs from being able to work with the lead strength and conditioning coach for the college athletes to taking business management courses to broaden my skill set. While in school, I worked part time as a physical therapist’s aide at Nova Care guiding patients through rehabilitative exercises in conjunction with their therapy. Helping people gain their confidence back from a debilitating injury through exercise and positive reinforcement only solidified my desire to help others. Two weeks after graduating, I started the job of my dreams and my commitment to service. My lifelong dream of becoming a firefighter came true.
Being a Chicago Firefighter is not simply a career choice, but rather a way of life. I can say whole heartedly that I love what I do and I truly feel that helping others in my calling in life. My desire to do my job to the best of my ability left me wanting to push myself physically to support the demands of fighting a fire. Being fortunate enough to be in an area where we do catch fires, I came across a few firemen who started CrossFit training and spoke volumes of how great it was. I fell in love with CrossFit as soon as my back hit the floor to make a sweat angel on the ground as I lay gasping for air. The community at CrossFit Chicago is nothing short of amazing. It is quite unreal that some of the nicest people I have ever met push a workout pace that it second to none. At CrossFit Chicago I found a place where training is a way of life and helping push others to better themselves has become second nature.
CrossFit has given me the opportunity to do my job to the best of my ability and I will never take that for granted. There is a saying you hear among firemen, “Let no man’s ghost say his training let him down.” That being said, CrossFit has given me the confidence to perform the tasks required of a firefighter and inspired me to want to help others realize how it can apply to everyday life. After I obtained my ACE Peer Fitness Certification, I went on to get my CrossFit Level 1 Trainer Certification. My initial desire to help other Chicago Firefighters see the benefits of being fitness oriented has grown to want to help other members of CrossFit Chicago see the community the way I do. I am forever thankful to all the coaches and members for allowing me the opportunity to give a little back for all the great experiences I have had at CrossFit Chicago. I only want to continue in the tradition of having the best coaching and community bar none. My training will never end, and I will strive to continue to broaden my skill set.
This is who we have so far for the Low Carb Paleo Team:
ScottS
MarkS
MichelleT
AlisonS
GeneD
I know I’ve spoken with a handful of others who haven’t emailed me yet. If you want to jump aboard this train, please shoot me an email me at rachel at crossfitchicago dot com!
Great article Joel. You are a caliber of person rarely seen and it has been an honor and pleasure to call you a friend and workout along side (actually way behind trying to keep up with) you over the last couple years. I am confident you will be a great coach and an asset to other firefighters as you inspire and train them.
Great article Joel, I look forward to you coaching me.
Joel, you’re the best!!
YAY, Joel! Great post.
***
YOGA at CFC: Tonight/Tuesday, 7-8pm.
And in case you missed the announcement: Yoga classes are now included in the Platinum/Unlimited membership package. If you are a Platinum member, this means you can come to yoga free of charge. Athletes with Bronze, Silver, or Gold memberships can still attend classes for the current $10 drop-in fee or purchase a 5-class pass for $45. Classes can be paid in cash (exact change) when you arrive and/or they can be charged to your CFC account. (If you are currently a Platinum member and have an active yoga class pass, please contact me at melissa@crossfitchicago.com.)
Tuesday evening classes are held in the second floor loft. Should you own a yoga mat, block, or strap, please bring it with you to class. If you do not own these items, a large towel will suffice.
Email melissa@crossfitchicago.com for more info.
Bench 85# red band pull ups
metcon 8PU, 8PU
1:40, 1:44,1:45, 150, 148
It’s amazing how much you can lose on two weeks of vacation. When I left, PU weren’t that bad, stringing 2-3, and rows were around 1:48. Today, singles and around 2:02. I feel like I just started crossfit last week!
A1. Bench Press, 7 x 3 reps @ 205#, set 7 = 5 reps (left 2+ in the tank)
A2. Toes to bar, 7 x 12 reps
+
1 round every 4 mins for 5 rounds:
4 muscle ups w/forward roll @ top
250m row
TIMES – 1:20, 1:19, 1:20, 1:43 (had to wait for rower), 1:24
good times with the forward rolls at the top of the muscle ups. after 4 the vertigo is in high gear when you come off the rings and it took a good 10 secs to get my wits about me. for those advanced in muscle ups i encourage you to throw this wrinkle at yourself today. rows were all paced in the 1:23-1:28 range which equaled some solid pain
Ugh, big slice of humble pie this morning. Was excited to try muscle ups in a metcon for the first time. Thought I was ready for it….I was wrong.
BP: 140# 7×2 AMRAP = 8
Pull ups: 7×3 AMRAP = 10
Didn’t push these too much in anticipation of MU metcon.
Metcon basically turned into 5 rounds of a 1 min AMRAP of MUs followed by a 250m row every 4 minutes.
Round 1: 2 MUs
Round 2: 1 MU
Round 3: 1 MU
Round 4: 0 MU (didn’t even attempt, did the 8/8 combo)
Round 5: 2 MUs
No idea what my time splits were. The only thing I’m happy about was able to piece it back together and get 2 more MUs in round 5. Pretty ugly overall.
BP 7×3 @ 205
PU 7×3
Metcon w/band assisted MU: 1:09/1:38
Post: 5×6 Pull Throughs w/grey band
Open/Nutrition Challenge Resolution – start posting on the blog again!
Technique
Bench press 7×3 (#55)
ring pull ups and dips 7×3 (red band)
Metcon
8 pull ups (red/black)
8 push ups (25# plate, knees)
250m row
1:47; 1:47; 1:53; 1:49; 1:49
@ Morning Marginals
New brackets are up front, fill one out today… either leave it with the front desk or email it to me joseph (dot) patrevito (at) gmail.com
Bench 7×3 worked up from 225# to 255#, and one rep @ 275#
Muscleup work 7×3
Metcon
8 pullups – Finally able to do these without a band, kip technique still needs work
8 plate pushup
250m Row
1:29 1:38 1:44 1:48 1:38
BP- 7×3 @ 140. AMRAP 15
PU – 7×3 black band – AMRAP 5
Metcon – 8 pullups (kipping, no band), 8 pushups, 250M row. 5 rounds, 1:27-1:36.
Pre: Week 3 of the pullup program: 3×3 strict PU with 2 red bands, 2×4 with red and black bands; flexed arm hang- only ones I am making any progress on are the ones where my hands are close together, otherwise, I just sort of drop).
Technique: 6×3 @70# (ran out of time for last set)
MU work
Metcon: 8 pull-ups with 2 red bands, all rounds unbroken. (These finally felt pretty solid and Randy gave me som great tips for the last round that should help me with my kipping when I can get rid of these bands!), 8 pushups with 25# plate (knees); 250 m row (first round was strong and then fell significantly thereafter).
1:45/1:56
Post: DU work and kip work with a few unassisted pull-up attempts. Thanks to Rachel for the great tips, I will continue to work on my strength so I can get these soon!
Bench press: 7 x 3 (55#)
WOD: black band for pullups (8)
Knee pushups with 25# plate
250 Row killed me, legs felt like jello after the 3rd round
TIME: 1:44-1:56
Joel, great write up.
@Big Daddy Dane
can you shoot me an email – need your professional opinion on something
msiegel21 at gmail . dot com
Thank you for sharing Joel! We are really lucky to have you!!
Came in early for a snow day.
Bench:
1 x 3 @ 165
1 x 3 @ 185
3 x 8 @ 200
Pullups
2 x 5
3 x 8
Workout:
5 rounds
10 pullups
10 ring dips
100M Ski erg
No idea on time
Post:
3 x 8 close grip BB floor press @ 135
3 x 10 ring row
3 x 30 black band pull aparts
Still need the majority of the marginals to drop their bracket sheets off, less concerned about the money as I am the brackets.
That’s me up above… not Alex.
Great write up, Joel!!
Anyone else planning on doing 13.1 tomorrow night??
Jo-el, great write up!! Looking forward to more coaching from you.. I aspire to become a faster, leaner ninja version of you as well! Thanks again for teaching me my very first muscle up.
9am w Coach Kate/ JK
Bench
95 125 125 125 135 135 155 155
Good cues from JK and JoeP
PU 7×3
Had a bunch of energy this morning..Made myself some breakfast pre work out (never done this before) Pull ups were pretty explosive
METCON: w/ andrew.. Good to have a partner during a WOD, he let me know what I was doing during the work out.. apparently I cross my legs when I kip..
10 Pullups/10 Pushups
250m Row
Last round legs were completely fried….
123 122 123 123 124
Post: Passed out some homemade protein bars.. too many carbs for me though… word.
Bench @ 75 – 85, didn’t finish 7 rounds in the time
Muscle up work with red band
rolling out shoulders before made a big difference.
WOD
1:50 and 2:23 (got stuck on the last muscle up)
***Nutrition Challenge***
Make sure you email your coach to let them know you are on their team!
Paleo= Stephanie@crossfitchicago.com
Low Carb Paleo= rachel@crossfitchicago.com
The Zone = kate@crossfitchicago.com
Carb Night/Carb Backloading = bryce@crossfitchicago.com
***You must email your team captain by Wednesday to participate in the challenge***
Great write up Joel !
Great write up Joel. Thank you for sharing.
Great write up, Joel. Now we can add Martial Arts Ninja to your long list of impressive titles.
Technique:
Bench press: only got up to 6×3 @75#
Muscle up skill work (ring dips, ring rows and transitions)
Metcon:
8 pull-ups with orange band
8 push ups on 25# plate w/knees
250m row
fastest = 1:50; slowest = 1:55
Post:
3×10 GHD’s and back extensions
Knee Rehab 3.4.13
Took a rest day on Sunday and knees were feeling better than they had in a long time. However, yesterday they were feeling a little sore. Not sure what brought this on, lack of movement on Sunday?
20 minutes of rolling out quads with barbell, couch stretch, and band streching.
A1. Speed Box Squats @155 12X2
Started feeling some pain on the first few sets, so I tried to play around with my technique without much success of avoiding the pain.
B1. RDL 3X8 at 185
B2. Lunges 3X8/Leg w/ barbell @ 95
C1. Reverse Hyper
2X10 @22 lbs
3X10@33 lbs
D1. 50 situps with 25 plate on GHD
50 regular GHD’s
Knees were hurting by the end of this one, which I attribute to the box squats and lunges. I probably pushed it too hard today given my knees were not feeling great to start. I need to be smarter on days like this and know when to cut back. Knees still having some follow up pain today. Hoping to try to make yoga tonight and get some good streching in.
Great write up Joel! Thanks for helping me out on the weekend :)
Joel, Nice write up buddy, hope to be back soon for more muscle up 101.
So happy to get to know you better Joel!
Dropped into the noon today with the fabulous Coach Kelly and JK on assist (jury is still out whether he is fabulous or not :)
Worked on some bench technique sans legs which is interesting.
Conditioning:
4 seated somewhat strict MU
250m Row
1:20/1:20/1:28/1:26/1:53
That 20th MU was the death of me. 2 failed attempts before I got it. Felt great to row but probably pushed the pace a bit as I was averaging 1:55-1:58. This used to be a moderate pace for short distances but with the new cankle, it caused me to have some difficulty walking when the workout was over.
Great working out with my partner Kevin!
Make sure you email your coach to let them know you are on their team!
Paleo= Stephanie [at] crossfitchicago [dot] com
Low Carb Paleo= rachel [at] crossfitchicago [dot] com
The Zone = kate [at] crossfitchicago [dot] com
Carb Night/Carb Backloading = bryce [at] crossfitchicago [dot] com
***You must email your team captain by Wednesday to participate in the challenge***
Nice article Joel!
Came in for the noon to avoid snow troubles later (like a bunch of people, it seemed!)
Bench: 3×7 @ 105
Pullups: 3×7
Conditioning
Goal was to attempt two consecutive each round. Got the first easily each time and then transitioned almost all other rounds, but not over enough to eke out a dip. JoshB, Lou and I all shared 1 rower, so I couldn’t dilly dally! By the 3rd round we got our transitions down!
Forgot to check first round, guessed 1:45-1:35-1:19-1:18-1:17
I saw JoeP and he looked glorious!!!!!
Then noon with JK & Kelly!!!!!!! and 74 other people I don’t know.
Technique: Hang clean up to 255, failed @265 a lot.
WOD RX’d: Fastest-1:02 for 2 rounds
Slowest- DNF. Round 3
Failed at muscle ups a lot in round 3, then did pull-ups and push-ups then got on the rower. Then said screw this, peed on the rower and quit.
F my life. Recovered and completed rounds 4&5 in blah times.
Pretty awesome to have the fastest rx time in the gym and also the slowest time possible. Terrible.
Post:Filled out my brackets, Go Jamison, rah rah!!!!
@Joel awesome article – you should also have an envelope up at the front desk which has my weekly friendship payment. thank you sir…
NooNers class today with my fav Coach Kelly!!!! and amazing intern JK! thank you…..
Bench 7×3 @ 185
Pull ups on rings 7×3 – working on a different pull
WOD: 1:06/1:09
Bar muscle ups – tripped up on my 1:09 round, missed one and had to redo.
Bob smoked the first 2 on the rower. then for some reason peed on it. not sure why but that did not sow Jamison down one bit.
Spicy- nice job stringing the MUs together!
KateM – impressive siting muscle ups!!!
Elizabeth P – sorry if I slowed you down.
Fun day A-Coaching w/ Kate at 9 and Kelly!!!!! at the nooner.
@Ervin/34: You definitely had a ton of energy, now I know why you were bouncing off the walls today.
@Bully: I’ve never seen anyone look so defeated than you on the rd 3 rower. Maybe it was the 45 cleans at 255# that did you in? Nahhhh, maybe for a mere mortal.
@All the Volume Nooners: Thanks for the help in logistics during the metcon today. JK is only half Asian, so sometimes the math just ain’t happenin, and 15 people, 7 rowers, 5 sets of rings, 1 bar muscle-upper later I was a space cadet.
Technique: 3×7 #87PR, 2reps #90
Metcon: Fastest 1:43, Slowest 1:55
Great right up Joel
VOLUME
A1 – Bench Press 7 x 3 @ 225 no AMRAP
A2 – Pull-up 7 x 3 Deadhang C2B no AMRAP
Complete 1 Round Every 4 minutes for 20 minutes of:
4 Muscle-Ups (or 8 Pull-ups and 8 Push-ups)
250M Row
F 1:27 (round 5) S 1:53 (round 3)
Did no more than 2 MUs per round and then finished the round with remaining MUs X 2 PUs and 2 Hand Release PUs
Went to the 9 with Kate and JK this morning. Did volume BP at 135. A lighter weight due to the open.
Metcon Rx except round four. Had a failed attemp on number three and it kinda hurt. So I hit the rower and went back at it round 5.
1:11-1:11-1:19-1:33-1:24
Bench @ 225
Pullups @ 20#
No AMRAP
WOD
1:06/1:13
Getting over a cold. Should be able to go sub 0:60
Rare noon appearance for me today…rewarded with a JoeP beard sighting.
A1 – Bench 7×3 @185#, not heavy focused on form, no AMRAP
A2 – 5×3 + 3×1 kipping MU
Conditioning – subbed Chest to Bars/Push Ups for MUs
1:10-1:38
Thanks to all those who gave me advice on Bench, MUs, and rowing – definitely got better today.
12pm with kelly. Fun to workout with kat on this one.
Bp 75#
Mu skill work banded with black. Last one felt the best.
Pull ups with black and red bands. Pullups and pushups were fast. Probably should have used just black band but knew I would be slow at the row.
Fastest 1:34
Slowest 1:51
9am with Kate and JKs ass. Nuzzled in Joe Ps beard. This truly makes my cold wenchy heart melt.
Technique BP@ 3×80#
worked on ring dips with the black band.
Conditioning: 1:40/1:47/1:50/2:05/1:59
pullups black band. pushups knees. row-played with the damper a bit. I do a hell of a lot better with a higher damper although I do not have the back of an irish farmer. Thanks for that tip JK!!!
Post:nauseous for 3 hours post WOD. I wanted to ralph and get it over with but laid in the fetal position and napped.
And great write up Joel! We are LUCKY to have you!!!
The women’s bracket is up on the PRxNWODRMEATGC, click on my name above. I’m leaving it to the girls in it to run the tourney if they so choose….The “winner” shirt and loser prize will be announced on Saturday, I hope to have them there on display.
Oh great. I’m going to lose to Bye 16. Jock strap here I come.
Yay Joel!!!
Nooner with Kelly and JK on assist. It’s rare that I get a mid week nooner, but when I do, it’s always good to see bob the 12 o’clock bully!
Bench 7×3 at 185 no amrap
Pull-ups no amrap
Metcon
I opted out of the muscle ups as I did 2-3 and my elbow was killing me. Did false grip pull ups instead with push ups x8
1:23/ 1:39
Rowing is not my forte. My short compact stroke is neither efficient nor graceful.
Kudos to JK for the logistical hurdles he faced today!
Bench: 140# AMRAP 13
PU: AMRAP 9 w/ 35#
Met: 1:35,1:30,1:26,1:38,1:30.
Had to wait in rowers so the times were give or take 5-8 seconds.
Look forward to seeing you coach at the 6 am, Joel. That is the real test.
well this was a lesson in the fact that i need to string together more freakin pullups!!!!!
BP 275 3 rep max
MU work false grip ring rows and dips
WOD
first rd got 5 pu’s strung together then singles all susbsequent rds were terrible
1:40 slowest
1:23 fastest
I can get these to around 1 min if I can knock out the pullups unbroken
I know you have to have a dark side somewhere Joel. Tim Tebow just threw up in his mouth when he read your post.
A1) Bench 7×3+ @ 210#—AMRAP set 12 reps
A2) Wtd Pull ups 7×3+ @ 1.5 pood—-AMRAP set 8 reps
Metcon Rxd—1:09, 1:08, 1:09, 1:09, 1:09
C1) 4×2 rope climbs
C2) max ring dips 20, 15, 14, 11
@ Jamison—I would love to see that sub :60 on this when you are feeling better.
Oh and I forgot to say. .. great write up Joel! Maybe I will get to see you more at cfc than at Dr. Paul’s now. .. haha
A. Fat Bar Hang Power Clean 8×2 EMOM (bar + 45s)
B. Box Squat 5×5 @ 155#
10min AMRAP:
20 Air Squats
10 Box Jumps, 20″
10 Ball Slams, 30#
6 Rounds + 10 Squats
C1. Hollow Hold 3x30sec
C2. Reverse Hyper 3×10 @ 125#
Felt really good on the MetCon today. Tried to really keep the rest to only transition time. Legs were pretty gassed from Box Squats and the workouts from the previous two days, so air squats were on the slower side. Hang Power Cleans felt really good too. Could have gone heavier on those. Box Squat technique coming along…with lots of coaching help.
So if friday is a rest day, will wed or Thursday have the same Metcon as Friday?
Nice write up Joel. If there’s a better guy at CFC I haven’t met him.
Bench #155 today, I continue to be weak sauce on the bench. Doesn’t seem to affect my overall game that much though.
Got 2 muscle ups, which is a new PR for me since I only ever got 1 before. Felt good, I think I understand the feeling now, it’s about being tight in the middle. I rang that bell too!
Metcon:
1:13-1:24 (was 1:13, 1:14, 1:21, 1:24, 1:24)
Legs were tired towards to end. First row was paced at just under 1:35, last 2 were about 1:50. I think the wallballs and squats from yesterday were showing up.
Joel – Great article sir. You are one of the best all around people I’ve met and CFC is far better off having you around. Look forward to seeing you more often.
Volume Work
7×3 Bench – 125×2, 135×5
Felt pretty good on all these. Thanks to JK for pointing out things to improve on my form.
7×3 Pull Ups
Metcon
1:17, 2:16, 1:17, 1:24, 1:21
Did all 4 MU in round one (pretty sure that’s the first time I’ve strung 4 in a row). Failed and failed and failed on the 4th in round 2, hence the longer time. Switched to just 2 MU for the final 3 rounds though I tried a third on the final round.
The rows got pretty brutal towards the end.
4 Muscle Ups in Round 1,
<3 working out with AndreaB! Great time at the 12 today playing with pretend muscle ups
Bench: 85lbs
WOD:
8pu- red and black bands
8push-ups
250m row
fastest: 1:23
slowest: 1:43
love the atmosphere in the noon classes, multiple firefighter fistbumps as I lay on the floor after the last round :)
Great write up Joel…very inspiring!!
Bench @ 135# 6×3, amrap 12.
PUs 7×3, 3rds with 10lb vest. No amrap.
Wod RX’ed with bar MUs. fastest: 1:11, slowest: 1:22. Rows slowed me down, but all bar MUs unbroken. I’m a fan of the sprint type workouts with rest built in. Starting to finally get used to the baby sleep deprivation after 7 weeks. Need to build my stamina back up for the open!
Joel- great article
@ Brett Raz- hilarious
TECHNIQUE
Bench press 7×3 @165# Felt good
Muscle ups skill work (Still a big work in progress)
Metcon; Fastest 1:21 – Slowest 1:26 (red band)
Volume
A1) 7×3 Bench @ 135
A2) 7×3 Strict Pull Ups – no weight
Conditioning w/ Ring Muscle Ups
Fastest 1:26
Slowest 1:32
Only two failed MU attempts. Rowing slowed me down big time.
Filled out my bracket. Lots of tough choices.
Saw the Vegas lines earlier.
Chances of JK repeating opened at 10/1
Bob the bully losing in the first round 5/1
Chances of joeP losing on purpose to wear the tutu again 3/1
Metcon : Rx’d
1:16, 1:12, 1:13, 1:10, 1:22. Lost the last round of mu. Went 3-1.
Great wod.
Modified metcon: 8 pull-ups/8 push ups, 250 meter row.
Slowest 1:48, fastest 1:33
Not my night.
Post: 4×5 ring dips and experimented with my rope climbs/descents with a different leg/rope twist. Not sure if I liked it.
Thank you for all the wonderful comments today!!!! You guys are amazing!!!! Busy day at the firehouse today! Just got back from a fire :) Can’t wait to workout with you guys tomorrow!
Loved the write–up Joel!
Finally getting back into some regular programming!!!
jumped in with Gina’s 8pm tonight.
volume
bench 7×3 @ 90#, didn’t do the amrap, I think my 1RM has definitely gone up as this wasn’t too heavy.
3×3 deadhangs, didn’t finish the sets to save for the metcon
metcon:
scaled muscle ups to 2 each round, strict and all singles
the row was only about 85% – still wanting to protect my back a bit and over-exaggerating being “tall”
no fails on the MU, need to get better at kipping asap
1:35/1:42
Great post, Joel!
Technique
Bench 7×3 @ 55#
MU transition from standing, so mostly using my legs until I can move on to a band
Metcon: 1:48 / 1:48 / 1:50 / 1:49 / 1:50
8 pull ups (orange band)
8 push ups (knees)
250M row
Satisfied with keeping a fairly consistent pace, but feel like I could’ve done better!
Technique: 7×3 at 80# (felt pretty good), muscle-up work
wod: fastest 1:42, slowest 1:47 unbanded pull-ups and push-ups on toes. starting to string 2 pull-ups at a time. push-ups were slow but felt good. kept row pace at 1:55, surprisingly ok despite not having rowed in awhile.
A1 – Bench Press 7×3 @185
A2 – Pull-up 7×3 w/45#DB
Metcon:
4 Bar Muscle-Ups
250M Row
1:18, 1:15, 1:39, 1:21, 1:10
I only got 3MU on the third round, which was my worst round. I think I might have over chalked my hands on that one…I didn’t chalk up at all for the last round and I found it much more efficient on the Speal bar without chalk.
Post:
3 Rope Climbs (hands only)
3×12 Ring Dips
4×15 GHD Back Extensions
Alternated ring dip practice practice with deadhangs. Have to do the open workout on Thursday night, so want to conserve some energy.
Metcon w/ 8 pull-ups/push-ups: 1:40/1:44
And congrats on becoming an intern, Joel, we’re lucky to have you!