Doubling up

I like to rest on Tuesdays so that I have a good 48 hours between my chiropractic adjustment and my next WOD. Seems to let things "settle" and help me keep that great "just adjusted" feeling longer.

So Wednesday I decided to double-up, and do Tuesday's WOD and Wednesday's WOD.

First I rowed a 2k for time before coaching a class at 9am.

Result: 8:38

That's only 2 seconds slower than my current PR, which I'll gladly take since I was rowing alone. I almost always go faster when there's someone next to me to "race".

After class I completed Tuesday's metcon, and then Wednesday's strength and 2 short metcons.

For time, partition reps as desired:
50 GHD situps
100 Supermans
25 handstand pushups

Results: 13:43 -- used green+blue band harness for HSPU

Has definitely been too long since I practiced HSPU. Was nice to get in the groove with just 25 total reps. My back felt tired, but not painful, with the Supermans and GHDs. Woohoo!

Bench Press: 3-3-3-3-3-3 @ 85% of 1RM, 2 min rest between sets

Results: 70#, no spotter so just worked on maintaining perfect form on each rep

Now that my low back and hips are pretty much good to go, the next problem area I'm working on with my chiro is mid-back (thoracic spine) and shoulder position. My shoulders are *very* rolled forward, which makes my head and neck too far forward instead of sitting on top of the rest of my spine. At this point my posture has been bad for so long that my pecs have shortened and tightened. I can hardly engage them in movements, or stretch them. This is probably a contributing factor in why I simply suck at pushups, and possibly a clue to my struggles transitioning through a muscle up. Working on it, and I think yoga and some extra chest work and stretches I'm doing will help.

And then two short metcons to finish off Wednesday's WOD.

For time: 100 sledge hammer strikes on tire
Results: 4:04 w/ 16# sledge

For time: 100 AbMat situps
Results: 3:37

I was in the gym all damn morning! Enjoyed having my techno girly music turned up super loud. :-D

Lynne

Never did this benchmark before, so it's good I got a baseline on it.

"Lynne"
5 Rounds for max reps of:
Bodyweight bench press
Pull ups

Score is total reps.

Results: 61 reps, 95# and kipping pullups

As you can see, my husband is a freaking beast. Craziness! And those are all deadhang pullups to boot.

Husband wanted me to do 105#, but when I tried it, I crapped out on rep 2. So I counted that attempt as a warm-up, and dropped down to 95#. Not quite ready to go heavy on bench press until I practice it a bit more...

I can't find it recorded anywhere in the blog, but I think I tested my bench press 1RM over the summer, and it was somewhere in the neighborhood of 120-130#. Just for future reference...

Skin removal in 60 minutes or less!

Today's WOD

800m run

21-18-15-12-9-6-3 of

* body weight bench press

* pullups

800m run

My results:

• 55:23
• Bench - 65lbs for 21 and half of 18, then 55lbs
• Pullups - used white band for assist up to set of 9, then switched to blue; skin ripped during set of 9

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I just finished using my nail trimmer to remove two skin flaps that used to be attached to my palm. Lovely! Here's the result:

No to scare anyone off, you are certainly welcome to wear gloves or wrap your hands. It didn't happen until I had already done 66 pullups, which is a pretty high number for one workout. I did 96 total for the whole workout.

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Thank God I have been getting better and better at the kipping motion for pullups. WOD's with high reps of pullups were usually occasions where I would almost start crying out of frustration in the past. Not even having bands to help was enough to get my chin up over the bar when I was just doing a dead-hang motion. Ugh.

PS - No, I don't wear my wedding ring while working out. That would really create some nasty side effects in terms of calluses and skin flaps. And the white stuff is chalk. :)