CrossFit challenge: Day Eight
Forced to take a rest day on Thursday, at the request of my lethargic body and mind, I came back strong for the final session of the week. Listening to your body, when training with intent, is vital to sucess in your early CrossFit days. With the sheer volume of work in such a short space of time producing a severe metabolic insult your body needs a little bit of runway to adapt. But I really feel I am getting there.
Today I managed to break a plateau I’ve been hanging out on for some time. The aquisition of the co-ordination necessary to perform a kipping pull up have come slowly, but I sit here today with video evidence I have cracked them. This shall make a big difference to my WOD times!! Here is the video of the kipping pull ups and below is a breakdown of the whole session…
Unfortunately, depite chalking up hard I still managed to rip off a callus during the pull ups. This was a little bit of a hinderance when going onto the push ups but I managed to get through Here is the session :
Warm Up: 800m run and 3 x 10 reps of Pull Ups/Press Ups/Squats/Sit Ups
Strength: 3 x 15 Reps of Overhead Press (20KG) and Sumo Deadlift (60KG) FAST.
WOD Tabata This… that means oscillating 20 seconds of flat out work with 10 seconds rest. We did Eight sets of Tabata, back to back for each activity before moving to the next. Scores on the board were establisbhed via points for reps system. My score is in parentheses.
- Pull Ups (42 Kipping Pull Ups. Floating between unassisted and strength band assisted)
- Squats (122)
- Press Ups (42)
- Sit Ups (76?? I lost count to be totally straight)
Going into the weekend I’m feeling good. I’ve observed slight changes in body shape, qualified by several people mentioning the same hypertrophy in my arms and legs and I feel as if I am benefitting greatly from an exercise education standpoint. Having also stumbled upon the amazing blog of Kelly Starrett called Mobility WOD I now have plenty of self maintenence to be getting on with when not at CrossFitCentralLondon and I am revved up for next weeks training! Bring it on!