I’ve been working out at CrossFit Full Strength for two and a half months now and I still end up doing some movement or new stretch I’ve never done at least once or twice a week. “Constantly varied” is exactly right when it comes to CrossFit. My legs are sore from back squats and particularly my inner thighs. Feels so good though!
Last night I did a bit of DU practice and I’m able to string together streaks consistently now. I don’t even start with singles first, which I think has helped. Start spinning that rope, but don’t jump for the first time until the rope is about to reach your feet and then start the fast wrist action and get right into doubles. Once again though, the headache came on while doing them. I’ve been doing some neck mobility a couple of times a day to try and loosen things up.
- PVC Shoulder Mobility
- 10 PVC OHS
- 3 Groiners (each leg)
- 400m Run
- 8-10 DB Russian Step-ups (each leg)
- 15s Rest
- 30-45s Side Planks (each side)
- 45s Rest
Russian step-ups are something new to me. I used a 24 inch box and 30# DBs, while doing 10 per leg in each set. I’m going to be feeling those for a few days. For the side planks I went a full 45 seconds on each side. You wouldn’t think it, but this work got me dripping with sweat.
Update: An hour and a half later I can barely walk. The Russian step-ups really worked the hamstrings.
- 6 HSPUs
- 9 Ring Dips
- 12 HR Push-ups
Push, push, and push some more. This WOD was all about fatigue in the push motion. After the first round there wasn’t much left in the tank. More time was spending resting than working, but I was still out of breath at the end. For the HSPU sI used 2 AbMats because I die quickly using 1 and I knew it was going to be an issue with 2. The ring dips and HR push-ups were Rx. After round 1 I had to do a lot of kipping on the HSPUs. At the end I managed to get through 3 rounds plus 3 HSPUs.
Open workout 12.4 gets announced later today and I’m going to do it tomorrow morning because I’m driving up to Las Vegas for the weekend right after. My prediction is that we’ll see deadlifts, DUs, and a body weight movement such as HSPUs, HR Push-ups, or muscle-ups. But… I’m hoping I’m wrong on those last 3 because of today’s WOD.
Speaking of muscle-ups… I’ve been toying around with them a bit before and after classes this week. Today we set a rack with a band around the dip bars right under the rings. I stood on the band, got my false grip on the rings and completed an assisted muscle-up on my second attempt! I was done there though because of how dead my shoulders were from the WOD. I’m going to have these down before I head back to Michigan.