My muscle-Up inferiority complex plus a 12.3 sampler

A. 12 minutes of Muscle-up practice (transitions and/or negatives)

Three-plus years of CrossFit and I'm still miles from being able to do a muscle-up. It's not a lack of strength, I just don't have the technique down, yet have not worked seriously on correcting this obvious deficit in my CrossFit abilities. Why? There is only one conceivable answer. I suck. I abso-fucking-lutely suck.


B. Short breathing ladder 1->10->1 kettlebell swings 55/35lb overhead

5:55. Nolan wrote down 5:56, but it was 5:55, dammit. 5:55!


Part C was supposed to be a 1K row but the Games competitors (which I am not one) were told to do three rounds of the 12.3 WOD.


C. 3 rounds of 12.3 for time
(The full 12.3 is an 18-minute AMRAP)

15 Box Jumps – 24/20″
12 Push Press – 115/75lb
9 Toes to Bar

Shit... forgot the time. I think it was 6:29. I did it alongside Thomas, who is much better at box jumps than me.

Bell Swing Breathing Ladder - Note to self: Always listen to Aaron

Using a dumbbell or kettlebell, do one rep, one breath, two reps, two breaths, all the way up to 20 reps, then back down again to one. You must take the required breaths, and ONLY take the required breaths during the “rest”; extra breaths are okay during the work portion.

For "Advanced," it was 20 reps with a 55lb kettlebell, which amounts to 400 swings. Since I had never done a breathing ladder before, Aaron suggested that I only do the "Intermediate" version, that goes up to 15 reps and back down, which is... uh, a lot fewer total swings.

Against his advice, I went for the Advanced version. Amazingly, I started regretting it right around 16 reps on the way up.

There was a lot of downtime during sets, as I tried to convince myself to pick up the KB and finish the set.

Final time was 39:16