Fitness - WOD & Muscle Ups! 7/31

I was excited for 2 reasons when I looked at the white board this morning, there was a partner stretch session and there was time dedicated to practicing one skill. Something that you personally struggle with, or want to try. But first we had to get through the dreaded 20 rep squat WOD.

WOD: back squats, 20 reps, max effort:
1x20 - 105 Kg (231.5#)

I gave everything I had and this performance felt great! The goal was to work up to a weight where it was difficult to get 10 reps, then go for 20. It's a great way to work through a barrier like that. So after many warm up sets I felt like 105 Kg was where I needed to be.

I got to the 12th rep and thought to myself "Holy s***, what did I get myself into?" It was extremely hard and I still had 8 to go. But I got all 20 of them. I almost bailed on the bar at 18 but kept with it and put em' up. Although, I became that guy at the gym that I hate. You know, the guy who yells after every rep when he goes heavy. It's ok though, I had lots of encouragement from the other CrossFitters. I count this one as a big mental success too. I mean, I was dead at 12 reps but I just focused on one rep at a time and trying to block out the pain. I really wanted that 20.

I gladly hit up the partner stretch then it was time to play. I told the coach that I wanted to try something I had never done before, let alone even tried before. . . THE MUSCLE UP. After a quick tutorial on the false grip and working through the progression on my knees with the rings lowered, I stepped up to the set of rings hanging from the ceiling. After a failed first attempt, I reset my grip and got the second one no problem, then hammered out two more. 3 in a row, not bad for a first timer. To be honest, it felt a little easy, I know I'm built for them more than other people, but maybe it's just because they were in my head or I was siking myself out. But after I got the comfortable with the motion, muscle memory took over and they felt solid.

Here is a good video of a muscle up. This guy has pretty perfect form. He's doing them from a dead hang. There's also a kipping version where you start the movement with your legs to generate some momentum.

A good day at the gym for sure. I plan to take tomorrow and Sunday off. My body needs the rest. Next week I'm going to break it up so I have a rest day mid week, then I'll take my 5th class on Saturday. Instead of going 5 in a row and hitting on all the weekdays.