Schedule

Although workouts are not being posted on this blog and it is not being kept current, CrossFit Quantico is still conducting regularly scheduled classes at 0700 and 1130.

As always, your punctuality and dedication are appreciated. CFQ requires consistency and a willingness to work hard.

CFQ 6 Oct 2009

Warm Up
Smoke Stack run
2x10 Pushups
2x10 OHS
2x10 sce H/S
Muscle-up skill progression work

WOD
30 Muscle-ups for time

Scales
120/60 Pull-ups
120/60 Dips


The muscle-up is astonishingly difficult to perform, unrivaled in building upper body strength, a critical survival skill, and most amazingly of all, virtually unknown. The CrossFit Journal, The Muscle-up, November 2002

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2 comments:

Rod Montgomery said...

M/57/6'1/220

scaled 15:39
60 pull ups
60 dips

Did 10 sets of 6
used green band to do full ROM pull ups

Used red band between dip bars to enable assisted dips. I needed a next step beyond jumping to hold. My arms and chest are felling it today. So I know I got the muscle involvement I wanted.

October 7, 2009 at 2:50 AM
Ethan said...

M/6'0/165
Bar M/Us 6:11

October 12, 2009 at 5:26 PM

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