Friday, November 4, 2011

11-11-04: Box Jumps, Pull-Ups, Push-Ups and runs

Elm City CrossFit WoD for Friday, November 4th, 2011

Tire jumps. Jump up. Jump or step down. Repeat. (CrossFit Nyack)

Pull-Ups.  Blargh! (District CrossFit)

Push-Ups. Chest touches the floor on every rep. (Team Gorilla)

Running. Left right left right, right? (Team Gorilla)

WoD: 5 Rounds for Time, 30 minute cap
  • 20 Box Jumps
  • 20 Pull-ups (Band-assist)
  • 20 Push-ups
  • 200m Run
  • 1 minute rest
Yup, pretty much thought I would die on this one. My big mistake (I realized about an hour later) was not scaling the pull-ups correctly. While band-assisted pull-ups might be ok in the 20-40 rep range, they are NOT ok in the 100-reps-in-a-single-workout range. These should have been replaced with jumping chest-to-bar pull-ups. Both easier on the arms, in terms of saving something for the push-ups, but also more work on each of the later rounds. Basically, I got so weak that there was NO way I was getting completely extended at the bottom of the pull-ups, since I couldn't begin to pull my way back out of that hole. So, shitty range-of-motion in an attempt to just finish. Funny, didn't I just write about not compromising ROM for time?! Dammit.

Tire jumps were always not too bad, though I still can't chain them together all that effectively, which means I'm losing a ton of energy and efficiency on each one. However, for all 100, the jump up felt fine, and I jumped down on all of them (rather than stepping down) and my knees feel pretty good right now (about 4 hours later).  Time will tell.

Push-ups were a massive pain in the shoulders, but again, I was hitting them completely noodle-armed after the pull-ups, so no real surprise there. I ended up alternating between sub-sets of regular push-ups and fist push-ups, just to keep the pressure from building up too much on my forearms. 

The runs were basically recovery, though I tried not to hit them *too* slowly, though the final run I completed (round 4) was very much a jog, as I couldn't even begin to get my arms going to balance a faster pace. Seeing that there were only a few minutes left, I rested that one minute, then hit the tire jumps as fast as I could, and got in 4 pathetic pull-ups before time ran out. 

Another thing I realized about trying to go band-assist on the pull-ups: In order to maintain correct position in the band, I was basically doing medium-speed negatives into the bottom position as I got tired, meaning that even on that phase of the pull-up, I was still doing a lot of work. No wonder my arms were smoked. Seriously, coming and going, band-assist was the wrong decision for today's workout. Next time... next time.

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