Warm-up: CFWU, 20 KB Snatches Total (50/35lbs), 20 Walking Lunges
Skill: Front Lever Progression
MetCon – For Weight:
1 Clean and Jerk on the minute for 20 minutes (BW/70%)
Yesterday Coach G asked all of you what your favorite/best moments or feelings were at CrossFit Ktown, and no one has even posted! This makes me a little sad. Well, I’m going to tell you all one of my greatest Ktown moments ever.
Obviously, coming on board to the Ktown staff was fantastic and a highlight of my life. Sometimes when I think about my career being to coach all of you amazing people it is beyond belief. So, other than the obvious, I would say my finest moment was when I got a muscle-up. I don’t think I will ever forget it because it was something I worked so hard to achieve. (And aren’t those always the best things in life?)
In order to finally get a muscle-up, I spent day after day working on the progression. Anytime I had a free moment it was over to the rings. First, I concentrated on the false grip and just holding myself there. Once this became easy, I moved onto holding the false grip while kipping. I also religiously worked on dips at the dip station and on the rings, knowing that if I made the transition, there was no way I was going to lose it because I couldn’t lock out a dip. Next, came the strength progression of the muscle-up as well as the box muscle-up. These two movements I conquered fairly quickly and decided to move back to the rings to put the whole movement together.
I can’t even count how many times I tried and failed the muscle-up, never being able to flip my elbows through. I honestly felt the muscle-up would never come and it became quite a frustrating ordeal (especially because most athletic things have always come easily to me). But I stayed determined and quitting was never an option.
Finally, one precious Saturday after the free class, I decided to attempt the muscle-up as I had so many other times. Maybe I was inspired from recently watching Taylor get his first, second, third, and fourth muscle-up, or maybe it was just a strong day that helped me get it…I don’t know.
I chalked up, grabbed the rings, felt really strong in my grip, had a great kip…and failed. Once, again I couldn’t make the transition from pull-up to dip, but it felt pretty good and was the closest I had ever come before. CBo was watching me and said, “Oh you got that!” then walked to the bathroom.
Meanwhile Callie and Kirsten were doing some sick nasty CrossFit jazz as they always do cause they rock, but decided to watch me for just a sec while Caleb was away. Figuring I would fail again I decided to attempt another one while CBo was in the restroom.
So again, I marched to the rings, felt strong in my grip, and said to myself, “Keep your freaking elbows in.” This must have done the trick because I made the transition! As I was locking out the dip (which seemed to take ages), I started laughing! As soon as I had successfully completed it, I started screaming like a crazy person (in front of about 10 left-over Saturday people), sprinted outside followed by Domino, and ran around the building a couple of times whooping and shouting.
I hope all of you have had a moment like this in the gym or something like it.
Don’t think I’m conceited for putting up pictures of myself,
<3 Coach Miss J