Didn’t get enough sleep, but still feeling quite ready for the workout after yesterday’s good and moderate eating and restful activity level. I had a very small, less than 1/4 block, snack and coffee, and went to the 6:00 am CrossFit Asheville workout, without knowing beforehand what it would be.
Agility drills. Shoulder openers. Sampson stretch & hip openers. Calf and ham stretching. 1 round of: Hindu Pushups, Overhead Squats w/ PVC pipe, Shotguns, and Supermans (10 reps each).
WOD: Squat Cleans
Step I: find your 1 rep max
Step II: take 80% of you 1 rep max and complete 1 squat clean approximately every minute for 5 minutes.
One rep each of: 45 / 65 / 75 / 95 / 105 / 115 / 120 / 125/ 130
One rep every minute at 80% of max: 105 / 105 / 105 / 105 / 105
Pull-Up Challenge: Days 21 & 22
For reasons of fatigue, etc., I skipped day 21 on Wednesday, and then took my regularly scheduled rest day on Thursday. So the plan is to complete the reps from Wednesday (Day 21), and today, Friday (Day 22) all today. Or to get as many of the 43 as are practical today. Tomorrow will be day 23, and Sunday will be taken off.
Reps #1-2: 7:10 am. Front Grip. At the gym.
Reps #3-4: 7:12 am. Reverse Grip. At the gym.
Rep #5: 7:13 am. Front grip. At the gym.
Rep #6: 7:14 am. Reverse grip. At the gym.
Rep #7: 12:45 pm. Front grip. At home.
Reps #8-30: 23 reps in 22 minutes, one every minute on the minute, from 1:48 pm to 2:10 pm. Alternating grips. I was going to do all 36 remaining for the day in a series, but my daughter “woke up early from her nap,” so to speak. (You don’t want to know, but let me say only that it involves poop and an angry spouse).
Reps #31-43: 13 reps in 12 minutes, from 2:56-3:08 pm. Alternating grips.
This method, of using a stopwatch and doing a fixed number of reps at fixed intervals, proved to be a really good strategy for completing a lot of reps relatively quickly. I plan to use variations of it again in the future. For instance, tomorrow, I will do my 23 reps in 1 set of 3 followed immediately by 10 sets of 2 executed at 75 second intervals, so that the entire thing will take only 12.5 minutes! I am confident I can do it.