Muscle up!!!

     With the help of just about every trainer and the MBG I finally got a couple muscle ups last night!  I have only really been concentrating on the muscle up for about a week.  And yesterday I practiced with the MU 'before' I worked out, and got it on my first try.

     I definitely need to get my diet on track.  I eat almost strictly Paleo Monday- Friday.  Then between going out with friends and eating out my weekend meals are just awful, and I can definitely tell in my workouts on Monday.  I'm going to start using absolute fitness on my I-phone to keep track on my diet.  It's a great program that keeps track of what you eat for each meal.

 

     I had some PR's last week too.  I one-armed snatched 40k, with my right and left and I also power wheel crawled 75 yards.  This was up from 60ish just a few weeks ago.  

 

      

So after days of watching people crank out sub 3 minute Fran's I was highly motivated about doing a Fran last night.  I got to the gym about the same time we always do; about 5:45.  I didn't have a barbell so I decided to use kettlebells.  I used two 20 kg's.  Man was this a good workout.  I was some what disappointed with my time of 7:10 but it was the first time doing Fran.  And from what I hear kettlebells are harder than a barbell, understandably.  

I'm pretty excited about today's body power.  We are doing some new exercises I haven't done yet.  

Really?! This sore after a 4 minute workout!

Im starting in the blog to keep myself on track.  Focus on my goals in life as well as in my training and a good way for my friends to keep up with what I've been up to.  Here it goes.

Yesterday at the Monkey Bar Gym (MBG) we did a 4 minute WOD.  Go for 1 minute all out on each exercise.  

Double Kettlebell Jerks

Double Kettlebell Snatches

Double Kettlebell Front Squats

Double Kettlebell Deadlift

     I used 44 k's for the deads and 24 k's for everything else.  My rep total was 91.  Something like 25, 13 (shoulder's were burning after the jerks), 16, 32.  I like to try and learn something new about myself or the workout each time out.  Yesterday I learned I need more strength and power endurance in my shoulders as well as greater hip flexibility.   Legs are definitely feeling it today.  

     On a side note I need to vent.  So I ordered some new POSE method running shoes on Sunday.  They are Puma h-streets.  I ordered some sweatpants too.  Had them overnighted because I needed/really wanted them to run in today.  Well I got my sweats but not my shoes.  WTF I didn't have it overnighted to not get my shoes!  I guess they'll be here tomorrow.