Tag Archives: Torn Callus

Two by Five (Active Rest)

I checked the CrossFit Asheville WOD yesterday before bed.  I liked to see it posted in advance, but I was worried about the workout: “Lynne-Like,” five rounds of max reps of ring dips followed immediately by pull ups, with 3-5 minutes of rest between rounds.  I was already feeling shredded and tattered in my lats, triceps, and shoulders from my workouts on Saturday, Monday, and Tuesday, and from my pull-up challenge.  I worried about a new torn callus, injury, or general over-training malaise.

Last night, as I lay in bed, my hand calluses actually were HURTING.  Ouch.  When I woke up automatically (before 5:00 am). with less than 5 hours of sleep under my belt (poor choices last night), I knew in advance I wouldn’t do the workout. But I went in to the 6:00 am class anyway, just to hang out. No breakfast. A bit of coffee. Instead of workout out, today would be a day of “active rest.”

When I got there, I was happy to learn that the coaches were cool with my plan. Which rapidly evolved to include a couple of 500 meter rows for time on the C2 rowing ergometer.

Warm-Up

Judo/MMA warm-up: shoulder rotations, 360/45 lunges, forward roll w/ bear crawl. Shoulder dislocates. Squats, Hindu Pushups, Shotguns, Supermans (10 reps each… taking it easy).

Active Rest: Two 500 Meter Rows

I stood around a bit, then hopped on the rower. I did 500 meters for time. Waited about 15 minutes, and then did it again. That was the extent of my workout.

Results: 1:38; 139.3.

Postponed: Pull-Up Challenge Day 21

I have decided to postpone today’s pull-ups until tomorrow. And I may even put them off until Friday (and then do 43). My body is feeling kind of wrecked, sore and extremely tired. I think I need to take care of myself more than I need to push through this self-motivated Pull-Up challenge. I will continue with it! Just not today.

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“The Midwest Regional Support WOD.” PUC Day 13.

Decent sleep, about 7.5 hours, but interrupted at 3:30 am for a pee. 1.5 block breakfast. Then the 9:00 am CrossFit Asheville workout. It was a small crowd today, just Shalene, David, Tom, Randy and myself. The WOD is designed to support, spiritually, Shanna Duvall at the CrossFit Reigional Qualifiers. We wish you the best, Shanna!

Warm-Up

Pretty standard agility skills; shoulder dislocates; Sampson and hip mobility stretches; pull-ups (4 dead hang; 12 assisted), push-ups (15), sit-ups (15), overhead squats (12); & and squats (10). To stay warm in the long time it took us to get set up for the workout, I did some additional push ups and some box-jumps.

CrossFit Asheville WOD(s)

Two workouts today.

Workout I: 21-15-9 of
—Deadlift (Rx’d 275#!) and
—Pull-Ups.
Workout II: Row 800 meters or Run 1 Mile for Time

I used only 70kg for the deadlift (that’s 154 lbs, a lot less than I could do, but safe and fast); I used a medium band for assistance on the pull-ups. My time: 10:25.

After a 10 minute rest, Tom and I did the run. Randy and Dave did the row. Shalene jumped rope. My time for the run: 7:04 (Tom hit 6:56). This was not as good as my last time (slower by around 9 seconds), but it followed a pretty difficult workout. Click here for route map.

Pull-Up Challenge Day 13

Had to further repair my torn callus with more Krazy Glue™ (see yesterday’s post) before beginning. Got my first few reps in before heading off to the workout.

Rep #1: Front Grip. 7:45 am.

Reps #2-3: Reverse Grip. 8:00 am.

Reps #4-6: Set of 3. Front Grip. 8:20 am.

Reps #7-9: Set of 3. Reverse Grip. 8:40 am.

Reps #10-12: Set of 3. Front Grip. 9:10 am.

Rep #13: Reverse Grip. 9:15 am.

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“Cindy.” PUC Day 12.

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.

Ripped callus on my right hand, May 15th, 2009

Ripped callus on my right hand, after being repaired with Krazy glue. Now that's CrossFit.

Warm Up

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.

Skill Work

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.”

“Cindy”
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats

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.

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Filed under CrossFit Asheville WODS, Workouts