Update – and a review of DBB…tomorrow

I promise I’ll have the Death By Barbell review up tomorrow night.  We just had a bunch of updates we had to get to…

Tuesday night at 7:30p is the Whole30 Nutrition Briefing

Wednesday night at 7:30 is the Woman’s Hormonal Briefing

Thursday night at 6:30 is the Handstand Skill Session – during what is normally Open gym.

Monday is Labor Day – we’ll have 1 WOD at 9 so you can enjoy the rest of you day.

[vimeo 84253241 w=500 h=283] <p><a href=”http://vimeo.com/84253241″>Outlaw Way Muscle-Up Progression</a> from <a href=”http://vimeo.com/outlawcrossfit”>The Outlaw Way</a> on <a href=”https://vimeo.com”>Vimeo</a>.</p>

This is an outstanding Muscle Up progression.  If you are interested in getting a Muscle Up, this integrating this into your daily routine should be priority #1.  Box Hops – Hip extension with the false grip, # 40mg Strict Banded Pulls – for the turnover

Workout of the Day


2 Deadlift 335/225

2 Muscleups

Before you say to yourself, unhealthy “Brian has lost his mother lovin’ mind!” please remember to scale.  335/225 should be very heavy, but scaled to your ability.

For MU – you can scale with Jumping or Banded MU.  If not, do 2 Chest to Bar Pullups and 2 Dips. Or 2 Pullups and 2 Pushups.

If you are pushing your limits, an AMRAP 8 of 2 135 Deadlift, 2 Pullups and 2 Pushups done with intensity will match 335 Deads and MU.