Bounding around the Baltics

So, I found myself in Riga, Latvia once again. Since I had the opportunity to do a little exploring during my last visit, I knew just the place to put together a creative "on the fly" WOD. In the opening frame, you will notice a large building in the background - that building is a glorious supermarket! It had all kinds of goodies...and when I say goodies, I mean quality food and great variety. And yes, it did have quite an extensive "sweets" section; however, I was able to refrain. But the dried fruit selection was amazing, so of course, I had to indulge a little bit. 

I always worry about my training when I go on a TDY or on leave. However, this worrisome feeling has been progressively been getting less and less. Why? Because you can ALWAYS find a way to train. Is it the most ideal circumstances all of the time? No. Do you have a barbell with bumpers plates available? Probably not. But, what you DO have is the opportunity to take the "unknown and unknowable" a step further than the WOD. I literally just started running. To steal a quote from the beloved Forrest Gump, "...if ever I was going somewhere, I was running!" So, I made it to the supermarket parking lot, saw the parking ramp, and decided to some sprints. I did 10 sprints, with the rest in between being the time that it took me to walk back down. In between, I also did some light post vaults as well as some barrier vaults. After that, I sprinted around to the back of the building, found a staircase, and knocked out a modified version of "Cindy"--with stair sprints in between each round. There were a couple of construction workers near me that were giving me looks as if I was crazy. I could see it in their eyes...they were thinking: "Those damn crazy Americans"--but hey, we're used to it, aren't we? 

No longer will I worry about a few days (or even longer) away from the negatively effecting my training--because, wherever I go..."The Training Never Stops". 

Muscle-ups Anyone?

The all elusive muscle-up. Many-a-CrossFitter strives to obtain their very first muscle-up. They do countless strict pull-ups and full range of motion dips. They follow the recommended progressions...they try to find a way past the ever-frustrating transition between the 'pull' and the 'press' portions of the movement. And finally, when they achieve their goal, the moment is glorious. Melodramatic you say? Not really--the muscle-up is a true testament to strength. Being able to pull and push your body upwards in space, with the mere apparatus of some simple rings, is quite an accomplishment.

For over six months, I was denied the opportunity to do muscle-ups. My shoulder surgery, and the subsequent rehabilitation, prevented me from even thinking about doing anything on the rings. As the weeks and months wore on, my shoulder became stronger. I started tinkering around on the rings...just doing some dips and push-ups--still not confident that I was able to attempt a muscle-up. Before my surgery, muscle-ups were my 'bread and butter'...one of my strengths. Not being able to do them killed me. It actually got to the point where I feared them, for the simple fact that I did not want to re-injure my shoulder.

As of late, my shoulder has been feeling excellent. A few days ago, I was in my garage, preparing to do a self-programmed workout...it did not involve muscle-ups. As I began to warm up, I casually gazed at the rings hanging above my head. I started thinking...perhaps it was time to give it a go. The shoulder was feeling good and my mind was in the right place. I slowly settled into the false grip, took a deep breath, and went for it. Success! I then proceeded to program a workout that involved muscle-ups; it involved seven muscle-ups per round, among other tasks such as running and kettlebell swings. For the first two rounds I was able to do all seven muscle-ups in a row, unbroken. I had to break up the last set, but needless to say, I was extremely happy.

If you have yet to achieve your first muscle-up, do not fret, through consistent practice and determination, you will get it!