Back to Accountability
I am very pleased with my progress thus far.
- Not only have I learned bar muscle-ups, I can now do a max of 30 in a training session
- The weight, while bouncing around, is staying well under 195lbs
- My running continues to improve – taking 30 minutes off my last 50K PR
- speed
- efficiency
- form
- I have trained my feet to run in the minimalist of shoes, for distances up to 50 miles
The point here is personal accountability. I have made comments. Set goals. Profiled my training, diet, and mis-steps.
This personal accountability is key to success.
Don’t hide behind the lies.
Exposing yourself makes it easier to be successful …and garner that much needed support too.
Full speed ahead.
Muscle-ups a’plenty
Ok, now I’m flat out addicted – gotta get to the rings.
Today I managed 20 bar muscle-ups. I amazed at how quickly and easily they are coming to me – after a month of trying them religiously.
What helped? scaling.
Learning bar muscle-ups
I don’t know if it’s the same with rings, but for bar muscle-ups, it really helped me to, first, get my kipping pull-up up to chest level on the bar.
Concurrently, I would practice jumping into the muscle-up, off of a box, to get that momentum start. All the while continuing to work on hip drive strength and core.
Then, it just happened.
Bam! …I kipped, drove hard out of the bottom, caught myself in bottom of the dip, and drove up using my shoulders and arms.
Building on the bar muscle-up
So now, the goal becomes tow-fold:
- how fast can I do, say, 30?
- how much more strict can I get with the technique
My Girl Fran
Today, I did Fran.
21-15-9 of thrusters and pull-ups. The quintessential workout that sounds easy on paper, but will completely wreck everyone you know. Honest.
Throw Fran at a bodybuilder and watch the meathead crumble.
My Fran today was not pretty. The thrusters got broken into 3 sets, round 1 and 2 sets round 2. I was able to rip through the last 9 without a break.
Pull-ups were worse today. I had no grip. Damn! But I was strong, so I could quickly jump back up and it didn’t slow me too much.
7-ish Fran …not bad for all the breaks.
Post Fran
After I recovered a bit from Fran, I did some intervals of Bosu ball squats (15lb ball) and back extensions (15lb ball)
Then, I finally got a bar muscle-up!
That’s right, suckas, I got my first muscle-up today. Straight from a dead-hang-kip.
No bench.
No scale.
A true muscle up.
I’m very excited.
Super Bowl Sunday Cripples CrossFit Monday
Saturday, 3 mile run.
Sunday, rest.
Today, Mostly skills training:
- Overhead squats up to 135 lbs
- Lots of warm-up, some on inverted-wobbly-ball-thing
- 11 @ 95 lbs
- 6 @ 115 lbs
- 4 @ 135 lbs
- Handstand push-ups
- 5
- 5
- 5
- 5
- cheat -6
- Hang power cleans
- 8 @ 95 lbs
- 8 @ 95 lbs
- 8 @ 95 lbs
- 8 @ 105 lbs
- 8 @ 115 lbs
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CrossFitMetro.com Information
CrossFitMetro.com
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Phone: 704.FAR.THER
email: christian@crossfitmetro.comWe are NOT a CrossFit facility nor open for membership; however we recommend CrossFit Atlanta for those seeking an well-organized, successful box"
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