Wednesday 110302

Goat Work!!!

Choose one thing that has been troubling you (pistols, double unders, box jumps, snatches, ect..).  We’re going to take 15-20 minutes to work specificly on your Goat of Choice. 


  • 2 x 400 Meter Run rest 90 seconds between Rds
  • 4 x 200 Meter Run Rest 60 seconds between Rds

Congrats to Coach Courtney who got her 1st, 2nd, 3rd, 4th and 5th Muscle Ups yesterday.  Great job coach all your hard work paid off and you made it look easy.

Courtney’s 2nd Muscle Up


2 Responses
  1. Aaron

    Way to go Courtney!! I see you took the morning off…is that from Muscle Up Fatigue?

    20 minutes of:
    5 PUs on the minute (butterfly kip)

    400m run (1:03)
    90 second recovery
    400m run (1:09)
    90 second recovery
    200m run (0:42)
    60 second recovery
    200m run (0:43)
    60 second recovery
    200m run (0:44)
    60 second recovery
    200m run (0:42)
    Crawl back into the gym and sprawl out on the floor!

    Felt fantastic to give the butterfly kip a try after so many months of dealing with the shoulder pain. 6 weeks since surgery and definitely feeling good about the decision to get it sorted out. Time really fell off after the initial 400m runs, but the 200m course is 50-50 uphill-down hill while 400m is flat throughout.

    Signed up for the Level 1 Cert in Golden, CO (April) this morning too. Looking forward to it.

  2. Aaron

    In case you were wondering, the 30 block chili recipe from the prior day lasted 4 days in our house…dinner Sunday night to lunch on Wednesday.