April 1, 2020
/No workout today…April fools…OF course there was a workout today
Crossfit benchmark Nasty Girls was on tap today
RRL Warmup Wim Hof Method x 4 + Pushups 10 squats, 10 pushups, 10 Situps, 10 burpees, 10 pullups, 10 overhead squats, 20 GHD, 20 Back Extensions 3 minutes of Jump Rope. Crossover Symmetry. Address any issues with foam roll, mobility tools. Warm up movements for today.
Nasty Girls
50 air squats
7 Muscle Ups
10 Hang Power Cleans at 135 lbs
x 3 rounds
The last time I did this was in 2012. It took me 20 minutes. I did ring MU then and I did decide to do bar MU today. I am better at bar MU than rings so that is part of the difference in times, however I beat my previous time by 11 minutes. Today 9:02 with bar MU and I feel I could get that time down in the 8 minutes
I felt good about this time. I got out to a good lead by doing the first round unbroken but Rusty caught up, passed me and beat me by a minute. Good work Rusty.
I felt good about this improvement and want to try again in the next month or so with rings.
