After having spent the week battling the stomach bug and laryngitis/chest cold I figured I wasnt going to feel much better if I waited one more day. With time running out it was hit the wod or risk being eliminated. The regular class had a field trip planned, they were surprised with an outdoor wod - burpees, running, wheel barrow races and KBS.
So as the class ran out the door to the field they were going to be using I started my warm-up. A little mobility/stretching work and then loaded the bar for the overhead squats. A loaded 135lbs up and did a 5 rep set. The first lift always feel heavy. Then I hit a few muscle-ups. Now the muscle up is a movement I can do but I am clearly not efficient. I used a standard grip vs a false grip. That makes it a little harder. So as I settled in to get started coach John told me the weight was only 120lbs. I thought he was busting my chops. Pretty excited to hear he was serious. I felt confident that I could get through the first part and I was counting at least 1 muscle up but hoping for more.
Open WOD 11.4
AMRAP 10 of:
60 Bar Facing Burpees
30 Overhead Squats (120, 90)
10 Muscle ups
As everyone told me the Burpees are more of a nuisance than anything else. Its all about setting a solid pace. I finished those in 4:16 seconds. Didn't feel completely trashed and picked up the bar right away and got 5 OHS. I then did rounds of 7, 8, 5 and 5. Done with the OHS at the 7:29 mark. WOW 2:30 minutes if i don't f**ck this up i might be able to get 4,5 or maybe even 6. Whoa. These muscle-ups are a lot harder than during the warm-ups. I keep getting really close but cant get my left arm in a place where I can do the final dip. Ugh - usually i can kip my way through a few but it wasn't happening, I think I had 6 or 7 attempts. I did manage to get one on try 5. Happy but not satisfied. I put myself in a position to do well but couldn't get over the hump. That s the part I'm not satisfied with. You hear that all the time in Sports, its a matter of putting yourself in a position to be competitive. I came so close on this one. I'm OK with not being satisfied. That's what drives me to get in the gym and work harder. I mean really what did I expect given I haven't done a muscle up in 2 months and even then did maybe 5 or 10. Failure to prepare is preparing to fail. Good experience to have in my back pocket nonetheless.