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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.

1 thought on “CrossFit Challenge Week 14: Muscle-up Attempts and Flying Knees to Elbows”

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