6 hours of uninterrupted (!) sleep. Pretty good. 1 block breakfast (one boiled egg, 2/5 banana). Coffee w/ milk. Water. Then hit the 6:00 am workout at CrossFit Asheville.
Pretty typical agility drills, plus a round of push-ups, pull-ups, sit-ups, squats (12 reps each). Shoulder dislocates and Sampson/hip mobility stretching. 8 of my pull ups were dead hangs.
About 20 minutes working on the swing for kipping pull-ups. I am getting MUCH closer. As I progress with pull-ups I think I will get the kipping down more easily. I know that I’ll have no excuses with kipping unassisted through the workouts when I can reliably crank out 10 reps of dead hangs. Currently: my PR is 4.
CrossFit Asheville WOD: “Ladies Choice.”
Today’s WOD at CrossFit Asheville is called “Ladies Choice,” basically a choice between the benchmark AMRAP workouts “Cindy” and “Mary.” I chose “Cindy.”
Complete as many rounds in 20 minutes as you can of:
My results: 11 rounds. I used 2 very small resistance bands for the pull ups.
One result from the workout was a torn callus at the base of the ring finger on my right hand. I repaired it with Krazy Glue when I got home. Wow. Now that’s CrossFit. I didn’t feel the tear at all during the work-out. Then noticed it afterwards. It stung, a lot. But strangely, the Krazy Glue repair was painless. I didn’t expect that. It’s also totally solid. Very interesting.
The workout went well. My push-ups felt pretty strong. I continue to struggle with the pull-ups (hence the challenge). My form in the squat remains, I will readily admit, sub-par (even with a wide stance I have trouble with knees dipping in, rounded back, and properly tracking over the toes; it’s a hamstring and calf/Achilles tendon issue). Of course, I’m doing better than I was at the beginning.
Pull Up Challenge Day 12
I completed 8 dead hang pull ups during the morning warm up at the 6:00 am workout.
Reps #1-2: front grip. Around 6:15 am.
Reps #3-4: reverse grip. Around 6:17 am.
Rep #5-6: front grip. Around 6:20 am.
Rep #7: reverse grip. Around 6:21 am.
Rep #8: front grip. Around 6:22 am.
Reps #9-12: in one set; reverse grip. Wearing bicycle gloves to protect the callus. Around 5:50 pm.