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CrossFit Challenge Week 14: Muscle-up Attempts and Flying Knees to Elbows

3 Months of CrossFit. DONE!

It’s been quite the ride. This is the last regular post of the challenge about the workout. The rest of them will be review and wrap-up stuff. Stay tuned for that. I know you’re excited to finally read about the end of this thing!


Worked on skills and some muscle-up progressions.I didn’t try a full muscle-up because I didn’t think I was going to get it. It’s a MUSCLE-UP! I can’t do those.

Or so I thought.

I tried in a later class and almost got it. So close but not quite but a lot better than I thought I would get. So never say never. I realized after trying that it’s pointless to go through progressions if you can do the full exercise. The progressions can probably help in the end but you’ve got try first and see what level you’re at.On to the WOD info.

Tuesday’s WOD

7 ring dips

7 box jumps

7 knees to elbows

7 thrusters (95/65) (I did 75)

I was unusually stoked on this one. The workout was awesome but the vibe in the gym was just killer. It’s amazing how much that affects the workout.

I dropped down to zone 1 with the weight on the thrusters so I could do them faster and not kill myself. The clean up to my shoulders was the easy part. Getting that weight above my head… not so easy. My push-press to get the weight above my head could use some work.

The dips were the hardest part. I hopped on the elastic band for my last few as it was just taking so long to get through any dips. Yes, to admit defeat. Terrible, but it’s better to finish the workout in a decent time than to be stubborn and force it one at a time and take 10 minutes longer.

Knees-to-elbows on the bar were pretty tough. It takes a lot of energy to get up on that bar. I thought I was going to fall of the bar during the last set. My hands were giving out and I just couldn’t hold on. Then from somewhere this spike of stoke came and I hammered out the last 7 straight. There’s something about seeing the light at the end of the tunnel that gives you a push. It felt good.That was the last workout in my 3-month challenge. What an awesome way to end off.

What’s Next?

This is what I’m going to do in the following weeks to wrap up this project. I’ll add in the links to the posts as I publish them.

CrossFit Challenge Wrap-Up – I learned a lot during the 3-month CrossFit Challenge. I’ll touch on some of that here and what’s going to happen going forward.

What is CrossFit? – Now that I finally have a decent idea of what CrossFit is about I can write a good description of it. If you’re just joining the series this might be a good place to start.

How is CrossFit Related to Human Powered Sports – What’s the point of having a CrossFit Challenge on PureOutside? Human-powered sports don’t complete themselves. We need strong, fast muscles that can take a beating so we can go play harder and longer. CrossFit is perfect for building train those muscles. I’ll go into why with this post.

CrossFit Glossary – CrossFit is full of buzz-words and terminology that’s a little bewildering at first. I’ll get you started with what all the jargon means.

CrossFit Resources – I’ve run across some amazing CrossFit resources during the challenge. Some of them I use every week for general fitness and injury prevention info. Some good stuff here.

CrossFit Challenge Page – Last but not least I’ll publish this Table of Contents for the whole challenge. Looking for a fast, easy way to see the whole challenge? You’ll get it here. In the arena,Ross

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