Fitness - Muscle Ups & WOD - 12/04

I woke up this morning even more sore than yesterday. My hamstrings felt incredible tight from the good mornings, and my shoulders are still wrecked from the dips in my two-a-day WOD. Regardless, I got a lot of sleep last night and was ready to get after it when I saw the white board.

Focus: 2xMax rep muscle ups
1x7
1x5
1x5

The real focus was one set of max rep pull ups but I wanted to change it up a little bit. It had been a couple weeks since I did some muscle ups so I opted for them instead. My first set felt amazing, 7 is the most I've been able to get in one shot, I was stuck at 5 in a row for a long time. Also, I did the first 3 or 4 with very little kip action. I was stoked when I got off the rings. I'm not sure what has changed in my ability and strength to not use a kip, and get more reps, but I'm pleased.

The second set I lost my false grip and had to give it up after 5. I might have gotten 6 though (with a rather large kip). There was still about 5 minutes of time left so I decided to do some extra work and get one more set in. On my third set reps 3, 4 and 5 had a pretty big kip but whatev, I was getting full extension at the bottom (in the hanging position, with false grip) and a solid lockout at the top of the movement.

WOD:
800m run
then 3 rounds of:
15 2 arm kettle bell swings - 32 Kg (70#)
15 hanging knees to elbows
then:
800m run

Score/Time: 8:51
Calories burned (focus & WOD): 446

Damn, it was cold this morning. The running outside was a quick wake up call to anybody that was still a little sleepy. I happen to like it, it's quiet, cool crisp air, nobody is really up, hardly any cars on the road, it's barely dawn and all you hear is the heavy breathing of other CrossFiters. It's pretty inspiring/motivating. Then you get back in the gym and Public Enemy is blasting, there's just something about Public Enemy at 7 am that gets me moving.

Anyway, this morning's WOD was a nice little blast of hard work. Pushing the 70# bell around is getting easier but it still is taking a lot out of me. I'm happy to train with it though because I've noticed that when I do go down to the 24 Kg (53#) bell, It feels so light. The big problem is that the it takes so much more energy in my arms (especially my forearms) just to hang on to it. My grip starts to get a little suspect sometimes. Like today for instance, it was pretty hard on my grip to go straight from the swings at 32 Kg's and then hang on the bar for knees to elbows.

But I shouldn't be complaining, my grip is one thing that needs improvement and better endurance. So I know that while it hurts, it's only helping me and building my grip up.

Super stoked for tomorrow's two-a-day schedule. First up is the Level 2 skills/gymnastics class and later in the morning it'll be the Level 2 met-con class.