Friday, April 1, 2011

11-03-31: Pull-ups, sit-ups and walking lunges

CrossFit Garden City WoD for March 24, 2011
  • 10 light Turkish Get Ups per Arm 20#
21-18-15-12-9-6-3 reps of:
  • Jumping Pullups
  • AbMat Situps
  • Walking Lunges
  • L-Sit L-Tuck on Rings - Accumulate 2 minutes in as few sets as possible

The Turkish GetUp. Learn it, live it.(
Chest to bar pull-ups. Like regular ones, but a bit more awful. (Sin City CrossFit)
AbMat Sit-Ups. Maybe more fun together than alone? (CrossFit Weekend Warriors)
Ideally, you actually should NOT teleport from one leg to the other. Stand up between EVERY rep, not just the first three and last two. (
Heather Keenan Bergeron does that which I cannot. (

Though feeling a bit tight from the previous day's massive PR on deadlifts (335#...which isn't very heavy at all, actually...), I was pretty psyched up for today's workout. I scaled the warm-up a bit, doing only 10 Turkish Get-Ups per arm, rather than the Rx'ed 30/arm.  This was mostly a time consideration, as 60 TGUs is a bit time consuming. However, after doing those 20 reps, I did a little active stretching and prepping for the training phase.

Although I set-up a stretch band on the weight-assist pull-up machine, I opted to do jumping chest-to-bar pull-ups off the back of the Smith machine, figuring that over the sheer number of reps (84) for this workout, we didn't have enough bands for when I finally couldn't do any sort of normal pull-ups anymore, while my staying power on the jumping variety is quite a bit better.  After cranking up the new Amon Amarth album "Surter Rising" I started the clock and got going.

My only goal for each set was "unbroken." Just finish the reps for that round, that's all. It worked for the first and longest round, and I eventually recovered it for the final three rounds (9-6-3), but had no ability to maintain it on the rounds of 18-15-12, except for the walking lunges. Soccer legs saved me on those, making those my rest period compared to the rest.

Total Time: 10:18

For the L-Sit hold, I immediately scaled it back to an L-tuck, since I barely have a clean L-Sit, much less for an extended period of time. Though I've done some work maintaining the control position, and a little less time trying to hold L-sits and tucks, I had no idea what 2 minutes would feel like. Turns out, it feels like an eternity, even in four smaller bite-sized chunks!

L-Tuck 2:00m: 30s / 35s / 30s / 25s

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