Front Roll Muscle Ups

Workout of the Day

WOD 1 – In the morning…

Back Squat 5, 5, 5+

Floor Press 5, 5, 5+

Strict toes to Bar 10, 10, 10

Fly pushups 10, 10, 10

WOD 2 – In the afternoon…

Front Roll muscle ups in the park

Got back to heavy back squatting today for the first time in a couple weeks and was quickly reminded what a small time off will do to your kinesthetic awareness. It took me a few sets just to get comfortable under the bar again, but overall my strength still felt decent. My top set was at 165 kg for 6 reps with no spotter. The floor presses felt much stronger though, where I was able to get 255 lb for 7 reps. I can tell my nervous system is starting to learn this movement better because I’m more confident on the descent that I won’t smash my elbows into the ground.

In the afternoon I rode my bike down the Cordova side of the American River and found a good spot to hang up the rings for some gymnastic practice. It was a beautiful day and I don’t think the picnickers minded y swinging around too much. All I did was try to string as many muscle ups together as I could while doing a front roll between them. At first this felt awkward, but after a few sets I go the hang of it and was able to set the roll directly into my next kip. By the end I was getting sets of 5 consistently and having a blast doing it. It’s funny how small alterations in technique make an old exercise feel like new. I think we have to keep constantly re-inventing the challenges we give ourselves in order to stimulate that “new shoes” feel we love so much.

Next up is threshold training with some of Sacramento’s best Crossfitters. Hoping to make this a bi-monthly activity that will be open to all.