Crossfit Day 14/15/16 with my first Muscle-Up!

So I had my sore tummy and it didn't go away. Apparently I contracted a stomach virus and it hurt me throughout the weekend and during my workout on Monday. I just couldn't digest my food and I was burping up breakfast mid afternoon! Worst.

I did the workout anyways with the attitude of powering through it to get over it. well The workout was

15 burpees, 15 knees to elbows and 100 meter lunge walk with 100 pounds over head for three rounds. Bad news cause burpees alone make me want to throw up even when I don't have two meals sitting undigested at the top of my stomach!

After my first 15 burpees I yelled "Marc I am going to need a bucket!" and the rest of the workout was slower than I imagined due to the constant threat of losing my cookies. I got through it and felt faint after but I was pleased I trooped it out.

The next day I felt a lot better and I got into yoga for an hour. I then practiced with Vanier for a few hours and then ripped to Crossfit for an Olympic lifting technique session with a local coach with over 20 years of coaching experience.

We did a bunch of lifts and he critiqued us and then we moved into some exercises to improve our speed moving under the bar for overhead lifts. It wasn't very complicated and we didn't get into the heavy technical coaching because of time but I learnt a lot and next week I will offer even more great technical advice.

November 17th brought a nasty little workout of 5 power cleans, 5 push presses (both with 145 lbs) and then a 200 meter run for 5 rounds.

I found out that I have a strength in running in the last running WOD so this time I pushed myself a bit more and vowed not to rest a second. I did just that and completed the workout in 9:03 without stopping for a single breath. I was definitely pleased with that finish and all my lifts felt good even though I was pretty haggard.

I then played on the rings for a bit as I had set a goal of being able to do a muscle up before leaving for Toronto. I hadn't every tried and Marc told me I needed to be able to do a chest to the ball pull up and then a deep dip on the rings. Well I tried both and nailed them on the first tries so I then stepped right up to the rings and gave the Muscle up a shot.

I was nearly there for the first few and then it all came together on my 5th attempt! I am really excited about this movement because to me it really brings together athleticism, strength, balance and flexibility. Marc recorded the following video of me as I attempted my 5th successful rep. Check it out!