11-11-09: Birthday Bash!

Elm City CrossFit WoD for Wednesday, November 9th, 2011

Chuck Norris doesn't blow out birthday candles. They surrender their flames willingly.

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WoD: 10min AMRAP

• 20 Wallballs 20/16
• 1 Rope Climb

Sell-out: 5 Rounds For Time

• 5 Deadhang Pull-Ups (DHPU) (Blue Band)
• 10 Barbell Curls 65#
• 15 Stiff-Legged Dead Lifts (SLDL)

Did more on my 35th birthday than I've done on the 34 before all combined... but probably not as much as my mother did on my actual day of birth!  Not a bad workout, and I even made it *almost* all the way to the top of the rope. Definitely up an extra knot or two. To the top next time, I swear!

WoD: 4 rounds.

The "sell-out" ended up actually being the harder part of the workout. I used 65# on the bar for both movements, though it was an option to add and remove weight between them. Meh. I figured that for 75 SLDLs, a lighter weight would be just fine. To judge by the fact that I was sore for about 4 days after, I think I made the right choice. Turns out, the main issue was with my grip. After hammering it with the wall-balls (especially the catches) and rope climbs, adding in pull-ups and curls, I started getting shooting pains in my forearms. Not very fun! So, every time I broke in the later sets, it was to keep from dropping the bar completely out of control.

Total time: 13:41