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
Crushing It!
Back on two-a-days.
Still picking my own WODs, which might not be the best strategy, but it’s what I’m doing.
Lots of strength training, overhead squats, pull-ups, bar muscle-up attempts… some runs. I even started messing with overhead squats on the inverted half-ball.
Today’s WOD
Four rounds of:
- 400 meter sprints (a little weak – but I am sore)
- 8.0
- 8.2
- 8.4
- 8.6
- 40 air squats
Total of 160 squats – aaargh.
I was sore today from the heavy strength training I’ve been managing this week, but I got through it. A little short run tomorrow with the wife, then I’m going to rest for the weekend, ready to kill it on Monday.
Weight: 199 today {sigh}
Diet: so-so…I am so hungry sometimes that I succumb to the ham/egg/cheese on wheat bread at the downstairs deli. It’s just so damn good and I can rationalize the hell out of it on the way down. Lots fruit, nuts, and my steak salads. At dinner, one meat, one salad, and maybe a “bite” of carbs (potato or pasta)
FWIW – ran on a belly full of pasta and actually enjoyed it.
Reflect Day
Push-pressed 205 for a new max weight.
Have improved in bar muscle-ups, handstand push-ups, and overhead squats.
Have not been following the HQ WODs because of my recovery from the 50K, however, I plan to start back tomorrow on official HQ WODs
Weight: I’m a little heavy, bouncing around 195-205 depending on when I weigh, but for some reason still ‘appear’ leaner. Clothes still fitting looser. I can’t figure it out.
Diet: I’ve been good this week. Lots of red meat, salad, and very limited refined carbs. (a couple of Pop-Tart meltdowns, but hey – I’m human)
Signed up for Climb Atlanta 2009 – and will do the event in full firefighter gear, one week from the qualifiers.
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