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Friday, 1/25/2013
Crossfit Edwardsville Workout
Warmup: CFE Warmup, Plyos, Mobility, shuttle runs
Strength: Dynamic Effort -
12x3 supersets of...
speed weighted ring dips (23# vest)
explosive pushups
//This was pretty good stuff here. Lots of "pressing" kind of exercise, which is my weakness by far. "Explosive" means some kind of either superman pushups or clap pushups.
MetCon: Death by Pullups
EMOM - 1 pullup, 2 pullups, 3 pullups, etc... till failure
They had me go as far as I could with Death by Muscleup before I went to pullups. Made it through the round of 6, and 4 in the round of 7. Then jumped into the pullups and made the round of 12. By then my arms were pretty well toast and I didn't even try the set of 13.
Cashout - 50 V-situps
Thoughts: I liked it! Could have gone further in the muscleups, I think, if there hadn't been all those dips beforehand, but that's ok. You do what you can with what you have. I do absolutely love having a ceiling in the new gym that's high enough to hang rings so I have to jump to get up to them. Don't have to worry about feet scraping on the ground on the pull. And! I got to pick up my bar and weights today. So Thread WOD #3 either tomorrow night or Sunday morning.
Body: Unsurprisingly, my lats and triceps are feeling it right now. Foam rolled the back a couple times so it's feeling better. Maybe get some extra sleep tonight since I can wake up a couple hours later.
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