Wednesday, June 6, 2012

12-06-06: Short chipper disasterpiece

Elm City CrossFit WoD for Wednesday, June 6th, 2012

The chipper. Perfectly good wood goes in. Shattered pulp emerges. PERFECT analogy for this workout. ( - Making Dead Things Deader Since 2003)

WoD: For Time:
  • 3 Rounds
    • 20 Pullups
    • 5 Box Jumps [24"/20"]
  • 2 Rounds
    • 20 Toes to Bar
    • 5 Pushups
  • 1 Round
    • 8 Clean [full squat] and Jerks @ 75% Bodyweight

There is no rest as you move between rounds and movements.

Right from the get-go, this was a disaster. 60 pullups, followed by more grip-centric work, culminating in clean and jerks, which require tons of wrist mobility and grip strength, both of which were already gone? Yikes. Used a heavy blue-band for the pull-ups, and maybe should have gone even stronger for this number of reps. For the third round, I tried to add a second blue band (ie, the only nearby one to grab), and realized it was MUCH stronger than the one I already had, and using both would have spiked me like a dart into the ceiling. I went back to my original blue band and kept cranking out singles and doubles, alternating between chin-up and pull-up grips. The box jumps were easy and quick compared to that...

The toes to bar (scaled to knees to elbow) were kind of terrible, as my grip and lats were so smoked already that I could barely hang from the bar, much less add a full core contraction to the mix, at least not very easily. Slowly but surely I chipped away at them. The push-ups were easy and quick compared to that...

My first attempt at a clean and jerk nearly ended in disaster. When the bar made it to my shoulders (in a full power clean position, requiring an "elevator ride" down the bottom squat position), both pinkies slipped over the bar. I can recover ok when one slips out of the grip... but both? I tried to over-jerk the bar so that I could "catch" it overhead. Failing this, I instead guided the accelerating bar back to the ground with a minimum of injury. That one could have been bad.  After that, I took a minute or two to roll out my forearms and triceps, knowing that the accumulating tension in both areas would make my grip in the rack position less sure. I had no more huge issues, and was able to get the grip situated while still in the rack position before split jerking the weight overhead.

Total time: 17:00

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