Today, almost everything in my programming was, or were meant to be, about the number of:
Yogaman’s WOD @ Cape CrossFit:
A. Wendler 5/5/5+ for Weighted Pull Ups (supinated shoulder wide grip, chin breaking vertical plane):
37,5kg (2 weight vests + a couple of plates in my pockets)/4(!)
33kg (1 wv + 15kg dumb)/5
36kg (2 wv)/3…
B. ”Buy-out” – 20 Strict Pull Ups (pronated ”regular” grip): 10 CTB (7/3), 10 Chin over vertical plane
Rest and Foamroll 30 min
C. 2 Rounds, not for time, of:
- 1 L-sit Rope Climb, 3m
- 5 Muscle Ups
- 25 GHD-Sit Ups
- 125 Double Unders
(Do you see any pattern here? ;))
Messed up big time when I calculated my weights for this excersice. Used my actual 1RM of 51kg wich also was done with a slight kip and not covp-style either. Tried to adjust to 80% (40kg) for the last two sets, but then I was already smoked. Probably didn’t help that I went for the ”easy” way on the last set wich was 2kg too heavy, but I like the vests.. Revenge on this excersice next week!
Never done strict CTB-PU before, first 6 felt sooo easy, 7th I almost missed. The rest was nothing but war against that f*cking bar.
After resting, timing Roland & Wayne for their metcon and discovering that I can stand on my head(!) it was conditioning time. Let me just say that I think that of course there should be five rounds of this one. However, if I would have tried I would still be struggling with that rope and those MU’s. It’s not easy to do them straight after a rope climb I’m telling you. Actually missed a couple on the second round. GHD done deliberately slow to not stress my lower back too much. Double Unders broken approx 3 times per set.
Since I’m a sucker for volume I decided to try my new ”ability” and did the following as a finisher:
3 Rounds of:
Head Stand from Frog Stand: 31s/33/33
3 Skin the cat plus tucked front lever
I read on Jon’s Blog about how to work up to a free hand stand, when he linked to this article, and that is something I really want to be able to do. Started out easy today but still felt pretty smashed all over afterwards.
I actually just got both my arms cramping when I was shredding garlic for my dinner, perhaps all this pulling has something to do with it? Dinner by the way! Dinner for champions looks like and spells like this:
- 800g Chicken Breast (with bones),
- 2 tbsp Olive Oil
- 1 tbsp Soy Sauce
- A lot of Garlic
- A lot of Tabasco
Marinate the chicken with the above and cook in the oven for 45-50 min (last 15 min on ”grill” makes good perfect).
- 200g English Spinach
- 100g Kalamata Olives
- 1/2 Red Onion
- 1 Tomato
Make a salad of the above…
- Serve with a big glass of red wine and 5g of fish oil!
PS. I will buy a big icecream to the first one who guesses why I chose to put weighted pull ups (with a supinated, quite narrow grip with chin breaking vertical as a rule), in my Wendler programme! 😉