Friday – 123011


Chris Spealler • A True Competitor


Rack Jerk 1-1-1-1-1


15 Minute Double-Under/Muscle-Up Ladder (5:1)

(5 Double-Unders/1 Muscle-Up,
10 Double-Unders/2 Muscle-Ups,
15 Double-Unders/3 Muscle-Up…)


  • Did my own personal 6am

    Did 1RM PP instead of jerk: 95, 135, 155, 185, 205, 215, 225/f, 225/f, 220 PR – was upset about not getting 225 till I realized my 1RM back in June was 195, no need being upset with a 25lb PR in 6 months
    skipped the wod

  • Jay S

    Jerk: 195 lbs

    WoD: 3 + 21 Rx. Need to work on my kip…

  • Michaela

    Rack Jerk: 73, 83, 93, 98, 103 PR, 105 PR, 108/ff

    WoD: 5 + 16…3x pull-ups/ band dips

  • Rack Jerk: 83/1 103/1 123/1 143/1 165/1 <– PR =)

    Skipped the WoD tonight – shoulders need a rest and for everyone who wasn't in today … definitely come in tomorrow and check out one of the current projects that is in progress!!! =)

    SUPER HUUUUUGE Thanks to Mrs. Murray & Big Mike!!! So much help! I <3 you ladies!!!!

    • Big Mike

      It’s going to look gorgeous!   I’m glad I could be a part of it… although some would say I made more of mess than I did help…. aww well LOL :) 

    • Scawt

      Yvie, I haven’t see it in person yet but I was floored by the picture last night. Not only is the mural awesome, the speed with which you did it is amazing!!! You are understated in your talent, you really are unbelievably talented!!

      • Thank you so much!! Michaela, Mrs. Murray, Ron & Mr. Murray really helped do it all … like a ton! =)