Tag Archives: Parkour

Run and Squat. Parkour practice. PUC Day 17, Part II & Day 18.

Woke up super early. Jet lag. Got to work on the Pull-Up Challenge right away. Then went to the 9:00 am workout.

Pull-Up Challenge Day 17, Part II

As I noted yesterday, I wasn’t able to finish my reps in the Pull-Up Challenge, Day 17. So I left 8 reps for today. I did these 8 reps quickly this morning, all before 7:00 am.

Workout

Warm-Up: Agility drills and 2 rounds of Pull-Ups, Knees to Elbows, Push-Ups, and Squats.

Skills: Pose Running Techniques.

WOD: 4 rounds for time:
Run 400 Meters.
50 Squats.

Results: I was feeling strong. I chased down coach Randy as best as I could, powering through the squats, and finished second, two seconds behind him. Time: 13:12.

Parkour training

After the workout, we went up behind CFAHQ and practiced some parkour techniques, leaping over walls, etc. Very fun.

Pull-Up Challenge Day 18

I began my 18 reps for today (caught up, finally), during the warm-up. And I continued throughout the day. I’m still a little too frazzled to get back into the habit of recording each set and the time. Monday: I promise to do so. The reps were really spread out through the whole day, from 9:00 am to 10:30 pm.

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In Honor of SSG Hansen; PUC Day 6

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

30 sit-ups.

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.

Warm-Up

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!

Workout

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.

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