CrossFit Paul

Luke!

I was finally able to complete muscle-ups and back levers. The human body is an amazing thing; given enough time, it will heal itself.

While Zac, Meg, & Luke awakened me at 5 they did allow me to sleep until 7:30. I can’t recall the last time I slept that late.

I took Luke for a 2-mile walk on American Tobacco Trail. It was already hot and muggy by 8:30, yet Luke wanted to occasionally run – while carrying a stick in his mouth, of course!

I arrived at CFZ shortly after 10, and spent a good 25 minutes on mobility, focusing on my shoulders and lats.

Today was all about testing the left shoulder and bicep. I completed 6 x 5 muscle-ups, focusing on full range of motion. I recorded each set, and here is the last set. For the first time in a long time, I was able to complete with almost full range of motion, i.e., arms full extended and locked out at the bottom with palms pointing out. For whatever reason, I have to start with a false grip and then change to a regular grip at the top of the first muscle-up. Hey, if it works I’m going to continue to do it.

I completed 5 back levers. Kristin K. (and others) arrived @ 11. Upon reviewing my 4th back lever I discovered that I had gone past horizontal. Huh? I’ve never done that before. I asked Kristin to let me know if I did go past horizontal. As you can see from the recording, I did indeed, but was able to self-correct.

Colin P. almost immediately provided feedback for both muscle-ups and back levers via comments to Facebook posts. Thanks, Colin! Your remote coaching was a tremendous help.

The final thing I worked on was fast double unders. Today’s motto was “fast is fast”. I completed unbroken rounds of 25, 30, 35, 40, and 45 dus at a very fast tempo. I had hoped to complete 50, but after two failed attempts and with time running out I called it a day.

I cannot express how delighted I am that my shoulder and bicep is finally almost healed. I just have to remember not to overdo it. Friends, don’t hesitate to remind me to do so. Michael Kelley, mind your own damn business.

Tags: double unders, front levers, muscle-ups

This entry was posted on July 8, 2012 at 12:28 pm and is filed under CrossFit. You can follow any responses to this entry through the RSS 2.0 feed. You can leave a response, or trackback from your own site.