|Rope climb. Basically, I dare you to find a single muscle not in use. One of the reasons rope climbs work so well. (crossfit.com)|
|Overhead squats. Yet another entire body blaster destruction tool of devastation. I hope that didn't sound too negative... (crossfit.com)|
- 5 x Rope Climb*
- Overhead Squat 2x85%, 2x87%, 2x1x90%
Overhead squats were the usual struggle. After a warm-up set at 45#, I promptly threw two 25# plates on the bar, knowing from the last time I did heavier OHS, I actually did better with some weight on the bar. At 95#, the weight felt nearly comfortable... for holding a weight overhead and squatting to depth. Not the most comfortable thing at the best of times. On my first work-set (105#), I was asked to demo correctly dumping the bar... so I had most of the class watching me. Of course, the first 6 reps were ok, I struggled with the 7th, then dumped the bar from overhead with straight-arms in front, stepping back from its descent, and lightly controlling it to the floor. The rest of the workout was pretty standard, with me struggling to keep my weight from shifting forward, "into" my quads as it were. Not good, and on my final rep at 115#, my pre-occupation with trying to keep it from happening resulted in me missing that rep (and safely dumping the bar forward.)
But who gives a crap?! I made it to the top of the Flying Spaghetti Monster-damned rope! w00t!!!
What I had stuck in my head ever since. ;)