Lunges, PU, SU

I don't feel like I'm making much progress doing the band-assisted pull-ups, so I'm going to switch to ring rows and see if this makes any difference. We'll see! I'm going to give it 3 weeks and then evaluate my progress.

Warm-Up:
5 min. jog
4 min. punching bag
10 push-ups
10 HSPU progressions (knees on bench)
10 handstand holds (attempts)
15 KB swings, 15#


CF.com WOD (6.13.09):
Walking lunge 100 ft.
21 Pull-ups (subbing ring rows)
21 Sit-ups (Time: ~3:20)
Walking lunge 100 ft.
18 Pull-ups
18 Sit-ups (Time: ~6:40)
Walking lunge 100 ft.
15 Pull-ups
15 Sit-ups (Time: ~9:20)
Walking lunge 100 ft.
12 Pull-ups
12 Sit-ups (Time: ~11:45)
Walking lunge 100 ft.
9 Pull-ups
9 Sit-ups
Walking Lunge 100 ft.
6 Pull-ups
6 Sit-ups

Time: 14:59

Well, I blew my previous time for this out of the water, but I'm not sure how comparable ring rows are to jumping pull-ups, time-wise. The ring rows were tough for me and starting with the 15-rep set, I did feet flat on the floor instead of just heels.

I'm super excited about my handstand holds today! I was able to do a handstand hold without actually leaning against the wall and it felt AWESOME! I know this isn't a major accomplishment for most, but I am super nervous about breaking my neck, so I always hold back on the handstands. I held a handstand against the wall for a count of 20 today as well!

2 comments:

Rich Vos said...
June 15, 2009 at 9:01 PM

Congrats on the PR and good work on the ring rows. If you start warming up with those prior to a WOD, you'll see your strength in the pull up improve significantly.

Jay Ashman said...
June 16, 2009 at 6:24 PM

that's a damn good time for that, I always hated that workout with a passion... it sucks.