12-13 What a day!

Jeff Tucker and Dusty Hyland giving me pointers for my muscle ups.

Yesterdays workout(s) Included many weighted dips and pull ups.

I woke up this morning feeling Sore! I knew today was going to be rough, I did my normal warm up routine minus the rowing and double under's.

I rolled out, did the Mwod and then hit 4 sets of L-sit rope climbs with 3 minutes rest in between each. This is my progression work im adding in, I'm adding 1 ascent every day this week and resting 3 minutes between each set.

Come next monday ill start back at 3 and rest 2:30 between each set in staid of 3 minutes. And the ultimate goal is: by regional time i'll be doing multiple unbroken rope climb L sits without resting at the bottom, Another long term goal for this is to get the one pull climbs(grabbing the rope over head and pulling to hip in one single pull) Progression is my mission and I will continue to to chase these standards until I am good enough to compete in the sport of rope climbing. For this i need to get strong.

After my rope climbs I taught a class, then 2 elements classes. 

Then Moses and I headed down to CF209, There we met up with: The man himself Gabe Subry, Xavier, a big dude named mike, and another badass regional athlete named Zach.. There was one other dude but I forgot his name but I dont care cuz he'll never read my blog. Anyway we still had some time to get in our strength work before they started their metcon so I warmed up...

Then max power snatch: 235# PR!
Max power clean & jerk: 305# PR! at little press out, but fuck it... counts in crossfit. =]

check out the video.

http://youtu.be/iO2eQZBjh00

Then we hit the met-con
3 rounds:
-400m run
-14 push press 135#
-7 kipping muscle ups


My time- 9:31
Moses-10:44
didn't hear any of the other guys times but everyone finished within 2 minutes of each other. These guys are great to train with, they push me.... I do my best to push them. We all get better and it works out great. Tomorrow I will only do rope climbs and M-wod. maybe 3 or 4 M-wods the way I'm feeling right now. I think I'm going to hit Mary Friday so I can work on my pistols a little more, I'll be using my roll up method to build the strength in order to get REAL pistols... Keep hammering the weaknesses baby!