Wednesday, September 16, 2015

PM
15min Shoulder/T-spine/Forearm/Pec mobility
*report


Keg / VooDoo band forearm / Voodoo band elbow / Voodoo band brachioradialis to biceps head / Banded shoulder from rig / LAX ball pec

+
A
Muscle-up - 2 singles on the min for 5min; rest 3min x2 rounds

Round 1

Round 2

Pretty freaking excited about this. I went 20 for 20. Almost missed 3, but was able to recover properly. I'm super fucking stoked about this. I can't express how happy I am with how fast muscle-ups are progressing for me. I know I shouldn't be so stoked, but it really hit me today that I'm a big dude popping out a difficult skill for the sport of CrossFit. I really want to find out if I'm the heaviest person in the country that can do this, because I really think I am.

B
Deadlift - 3 TnG reps @ 365# every 30sec for 5 sets; rest 3min x2 rounds

I was so hyped after the muscle-ups that these were a freaking breeze. 365# has never felt so light.

C
Strict HSPU - accumulate 40 perfect reps in UB sets of 2 NOT for time

Used these to get my 'hype' down. I forced myself to focus on the mechanics versus speed. These felt pretty good. 

D. Back-to-wall HS Hold - accumulate 200sec of total hold time (stop when you begin to shake each set)


Did this in 3 sets (:80 / :60 / :40). Took about 60 seconds rest between holds. 

+
AD - 10min @ EN1/EN2 by feel
...every 30cals perform 45 UB double-unders

Barely had enough time for this. only built up to 3 sets of dubs. Cool deal, again, that I was unable to do these actually unbroken.

I'm really happy with how today went after yesterday. I was really sore in my lats and  biceps this morning. I made sure that I did a lot of shoulder and pulling warm-up before hitting the muscle-ups. Yesterday really hurt. Now I'm pretty convinced that I can have a pretty rough day followed by a high skill day back-to-back and be able to perform well in both. Hell yea, man. Looking forward to Friday.