I had a golf lesson this morning and couldn’t make it to the 9am class, so I attended the 7:15pm. It was the first time I attended one of the night classes so I wasn’t sure how my energy would be.
Warm-up
- 400m Run
- 20 reps each of 5 Direction Pitcher Stretch for shoulders (I forgot what it was called on the board)
- 20 Swimming Superman
- 25 GHD
- 10 PVC Pass Over
The pitcher stretch warm-up was a new one. We hold a 2.5# plate in each hand and by the end my shoulders were burning up.
Strength
4 Sets
- 3-5 Push Presses
- 90s Rest
- 3-5 Weighted Chin-ups, 2-1-1-0 tempo
- 90s Rest
Started off with a warm-up set of 6 with just the bar to get loose. Working sets were 105#, 125#, 135#, and 145# for 5 reps each set. New PR there. It can’t be normal to keep setting a new PR in something every workout, so I’ll keep mentioning them while I can. For the weighted chin-ups I hooked an 18# KB of my foot. On the first 2 sets I got 5 reps, then 4 and 3.
WOD
- 10-9-8…1 Pull-ups
- 1-2-3…10 Dips
Ugh, not exactly a WOD for me to “dominate” at being average. All I did was try to survive the pull-ups without ripping my hands to pieces. I was successful by breaking each round up into small sets on 2-3 and then even 1 pull-up at a time. I did the dips on rack dip bars and was able to go unbroken up until the set of 7 I believe when I had to start breaking them up. As I got into the round of 10 it was 1 dip at a time and then rest for a few seconds before hopping back on. I did figure out how to kip which really helped me get through the workout. I think I was the last guy in class to finish, which isn’t a surprise on these movements. My time was 14:49.
After a heavy back squat day, a heavy deadlift day, and now this upper body blast I’m looking forward to a rest day tomorrow!
Over on my main blog I wrote about my experience in the 2012 CrossFit Games Open as my first CrossFit competition.
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