Thursday, Dec. 1

Had a great time working on the rings today. The muscle up is a very advanced move for CrossFitters and it will take time and practice. Don't get discouraged. Everyone did a great job working the basics today. Of course, it's always fun to look at what an expert can do on the rings. The muscle up is just the beginning and these guys make it look easy. Sorry, it's in Chinese, so I'm not sure what they're talking about, but it's impressive nonetheless. The 2008 Beijing Olympic Gymnastics Rings Final:

Workout for Thursday, Dec. 1, 2011 Warmup 3 Rounds Samson Stretch 15-30 sec each leg 10 Overhead Squat with PVC 10 Sit-up 10 Back-extension 10 Pull-up 10 Dip

Skill/Strength 5 Rounds 30 sec. L Sit 30 sec. Frog Stand

WOD "Tabata Something Else" 20 sec. on, 10 sec. off 8 Rounds of each No rest between exercises pull-ups push-ups sit-ups squats