Five rounds for time of:
Run 400 meters
25 Abmat Sit-ups
25 Stiff-legged deadlifts
Tracy’s strict and perfected progressions pay off with a muscle-up!
We have tape! However, you must contribute to the tape fund in order to use it. Please donate $5 and we’ll keep a healthy supply of tape at the shop until funds run out!
Way to go, Tracy! That’s huge!
what took more effort, the muscle up or the dance afterwards?
Nice work!!
yay! You didn’t even have to drink an entire gallon of a milk every day to get that!
Yeah Tracy!! Haha I like your dance afterwards too! That’s so awesome!
Woot, woot!! Congrats 🙂
NICCCCE JOB TRACY!!! CAPS LOCK ON FOR THIS ONE!!!
That video was awesome! I just love your energy Tracy! Very inspiring. Muscle-ups in 2011 that will be my new goal so I can do the Tracy dance.
Jason –
The dance did take a lot of effort, especially since she had done 36 ring dips prior to attempting the muscle-up!
Nice job Tracy!
For anyone interested, Tracy will offer a one-time class in titled Celebratory Dance Moves for CrossFit next month.
I have no clue who you are, Tracy, but I am very jealous of your muscle up!! Awesome, congrats!!! 🙂
HAHA! thanks everyone! i’m seriously such a dork! 🙂
and a big THANKS to Nicole for the freakin’ fantastic instruction… i’m SOO stoked! 🙂
Woot woot! Nice work, Tracy! That is awesome! Did Nicole teach you that dance, too ?