Decent sleep, but too little of it, and interrupted (at 12:30 am) by a piss and a little tossing and turning. Then a 5:00 am wakeup. 1 block breakfast (quadruple fat). Coffee.
CrossFit Asheville WOD: In Honor of SSG Hansen
Our workout today was a scaled and modified version of the “Hansen” Hero WOD which debuted on the CrossFit website this past Saturday, May 2nd.
3 rounds of 4 minutes each, featuring:
1 minute of max reps of burpees, followed by:
30 Kettlebell Swings
If you took longer than 3 minutes to do the Kettlebells and the Sit-ups, as I did on round 2, a minute was added to your time. If you finished the Kettlebells and Sit-ups in under 3 minutes, you rested. It was a cool, somewhat brutal Wod.
6:00-6:30 am: “Football” Agility Drills (e.g. 10 yards shuttles with dropping to pushup at either end; fast feet with jumping and dropping to pushup and rolling right or left; etc.); Parkour and Tumbling: fun stuff!
My time: 13:08.
Results: I did 15, then 11, then 12 burpees. Kettlebell swings: 30×45#, 7×45# + 23×35#, 30×35#.
Pull-Up Challenge Day 6: 6 reps of dead hang pull-ups.
Rep #1: after the workout, about 7:15 am. Front false u-grip.
Rep #2: at home, after breakfast, about 8:00 am. Front false u-grip.
Reps #3-4: at home, after breakfast, about 8:30 am. Rear false u-grip.
Reps #5-6: at home, about 8:50 am. Front false u-grip.
Coach Corey says I should perhaps rethink my commitment to this challenge, since it doesn’t allow for recovery or enough modulation to spur adaptation. He is worried that injury might result, or over-training. He suggests, at a minimum, to add rest days to the challenge. I am taking his advice to heart. I will decide when the purpose of my challenge has been met. And the purpose is: to master the dead hang pull-up — at my current level of fitness. So I will take my regular rest-days off of the challenge, resuming the normal count on the workout days. And I may not go all the way to 100. I will stop when this “challenge” has convinced me that I can do the pull up.