BOOM! A Muscleup!

1st muscle-up and very happy indeed!

Shit- now the bar has been raised, again!

Finally a muscle up! After a particularly grueling CFE class, feeling good w/ no twinges in the arms, I popped right up. It felt GREAT! I wish it was more elegant, but it happened so fast! Of course, I then wanted to video it and was almost too exhausted to do a second,  but was able to get 1 more- albeit really rough - for the blog.(Thank you Carly for shooting it!). A testament to hard work & fantastic instruction from Ben and Meg -NCCF's trainer's extraordinaire. They always give great advice, tireless assistance & constant positive support. Thank you both! Truthfully, that goes for the entire community at this gym- everyone is super supportive no matter the skill or task. 

Bro reps w/ the Endurance Crewe- minus some amigo's!

 The endurance class was particularly grueling for some reason. I had a long kind of monotonous day where I just could not get motivated, hell awake for that matter, to tackle the big things that needed to get done.  I did have 1 lamb born which makes 6 babies for the season thus far. Just adding more work to the heaping plate.

 4 Rnds for time:

15 Wall Balls 20/14#

100 ft Walking Lunge

10 One-arm DB Clean (right)

10 One-arm DB Clean (left)

50 Double Unders

Anyway, Michelle kicked ass tonight- I came in at rough 14:30 or so(still getting used to the phone timer hence the discrepancy) pushing hard through the last DU's. If you look at the HRM below- I started to dig into the V02 range and my lungs were really burning. Who would have thought #40 DB cleans would have been so difficult? I think the balancing act you have to keep works the body much differently than using the bar. The asymmetry does a number on form and speed. Ben was right- its super easy to get sloppy. I did and need to work on that particular movement. The walking lunges started to take a toll after about 30ft. It's clear I need to work on longer sets of reps, but when your gasping for air and your quads are seizing up- its hard. This should have been a 12 min WOD- got some work to do.

 Note: wall balls are ridiculously slow- must find a way to speed them up-but how? Also- breathing- how to expel CO2 faster while keeping the HR low. I noticed taking some large deep breaths before the WOD begins really helps start the workout strong, like a free diver ridding the body of CO2 before plunging down- need more research on this to see if it really does help. I do know you cant add O2 to the body as usually you are already in the 95-99% saturation point for O2 only ridding CO2 to make more room to absorb. Wonder how this acts on lactic acid thresholds too?

 Its definitely going to be an exciting week: tomorrow- the benchmark WOD, rest day, then Friday- the Open, then paleo potluck on Saturday followed by meatball madness Sunday!