Forge Philosophy 8-9-08

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.

•Use false grip
•Pull rings to chest
•Keep rings in close
•Lean forward while pulling the
elbows back
•Press to extension

~ Crossfit Journal

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JWood and the virgin muscle up…

Yesterday, the Forge put their back into it: 5 deadlift, 35 pushups 10 deadlift, 30 pushups 15 deadlift, 25 pushups 20 deadlift, 20 pushups 25 deadlift, 15 pushups 30 deadlift, 10 pushups 35 deadlift, 5 pushups…….deadlift weight = 75% BW….I came in at 13:46 with 135lbs….

3 Responses to “Forge Philosophy 8-9-08”

  1. Wood says:

    14:57…my legs are torched!

  2. Jeffrey says:

    I am seriously sore, starting from my lower thighs up to my lower back, and every where else in between!!!!!!!!!!!!!!!!!!!!!!!!!!!

  3. moe says:

    I will miss you guys. I won’t be back until end of August. Jason and Jeff will be texting me workouts.

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