Fitness - Pull Ups - Muscle Ups - WOD - 10/23

My legs are super stiff today and because of yesterday's squat and running work. But I got to the gym ready go get some work in and then relax all weekend.

It's me and my girlfriend's 3 year anniversary this weekend so we're going away to a little bed and breakfast in Bellingham. I'm really looking forward to the recovery time and cheating on paleo/indulging in some good food, good wine/drinks and some sweet treats.

Focus:
1xMax rep pull ups - 34
2x4 muscle ups

This is the same exact number I got a few weeks ago when we did one set of max reps. I still haven't been able to get back to 38 reps, which is my pr. I'm still striving to hit the 40 rep mark. Hopefully in a few months when I'm done with my weighted vest experiment, I'll fly right by 40 reps.

I'm trying to remove the kip from my muscle ups and just go from a dead hang and pull all the way up and through. Buttery and silky smooth is what I'm aiming for. I was talking with a few of the coaches on how to achieve that and they said negatives, work on controlling your negatives slowly on the way back down. So, that's what I did. 2 sets of 4 really concentrating on going as slowly as possible on the negative.

WOD: 10 rounds for time of,
10 Medicine ball clean & jerks - 20# med ball
10 push ups

Score: 9:22
Calories burned (focus and WOD): 506
weighted vest: 4 pounds

Another one of those grind-em' out WOD's. Just taking it rep by rep and focusing on form. I shot out of the gate on this one and got 4 rounds in just over 3 minutes. I started to die out pretty fast so I started to pace myself a little more. I know i could have got this one around the 8 minute mark. I took way to many breaks and they were way too long. I just couldn't get my mind past this one.

Oh well, I'm ready for some much needed rest and relaxation this weekend. I'll be back on the blog Monday getting my diet back on track and posting the WOD.