So went into today’s workout really wanting to do a MGW (meaning a Monostructural, Gymnastic, and Weightlifting component within the same WOD), however, I also wanted to do the WOD today at Potomac Crossfit. The problem was that the PCF WOD was a lot of pullups – weighted, dead hang, and kipping – and I did weighted pullups yesterday. So the idea was I’d start, see how it went, and scale the rounds if I needed to then do an MGW after the pullup WOD. So proscribed was:
PCF WOD Thursday 090122
10 rounds for time of:
3 Weighted Pull-ups, 45 pounds
5 Strict Pull-ups
7 Kipping Pull-up
Inkeeping with how it’s been scored on the PCF comments section today, I did:
5 Rounds (first 4 with 45 lbs, 5th round with 30 lbs)
Time: 11:21
Breaks: (not including between rounds) 10
Notes: The dead hangs killed me. I could get through the weighted for the first 3 rounds, but as soon as I dropped the weight and tried to do a dead hang, I’d get 1-2 max then have to drop and shake it out. Needless to say, this was disconcerting. I was so toasted by the time I got to kipping that I couldn’t really do butterfly at all. I tried for the first two rounds, then just had to go to traditional kip.
I did try the tape wraps from Keith at CF Virtuosity. Definitely helped as far as protecting my hands, but had to regrip the bar more often, just didn’t feel like I had a good grip most of the time. Might just take some getting used to.
So after this, I did a modified WOD from OPT
for total time;
Row 400 m
21 thrusters – 95#
9 GHD Situps
rest 3 min
Row 400 m
18 thrusters – 95#
12 GHD Situps
rest 3 min
Row 400 m
15 thrusters – 95#
15 GHD Situps
rest 3 min
Row 400 m
12 thrusters – 95#
18 GHD Situps
rest 3 min
Row 400 m
9 thrusters – 95#
21 GHD Situps
Time: 4:58+4:36+4:21+4:15+4:06 = 22:16*
*This is approximate because I forgot to write down the times when I left the gym.
Notes: Thrusters felt good, row didn’t, GHD didn’t feel great. I was having trouble breathing on the GHD situps. I really didn’t feel like I could turn and burn on this purely because of the pullup WOD prior. As proscribed was with CTB pullups vice GHD Situps.
did you do the wrap for each finger or just specific ones. I found today that if I focused on holding the bar with my fingers as opposed to in my palm, I got no tears. It was quite difficult with yalls thick bars though!!
I only had 1″ tape, so I made two per hand and used them on the middle two fingers.
Whenever I grip with the fingers, my grip goes even faster.
However, I freely admit I may be doing it wrong:
http://media.crossfit.com/cf-video/CrossFit_RipOnGrip.mov
Brian, I’ve been trying out the zone for the last few days and had a question about eggs. A few days ago, you mentioned that they were loaded with fat. CF Journal 21 puts their block status under protein without taking into consideration the fat content. Do you now figure the fat into your fat blocks? Should I? Everything seems to be going well and am starting to feel less gassed during the WODs. I’m interested to see how I do at the next FGB (and that’s not a request for its presence anytime soon).
Rich, for most people (and I would include you in this) who are not looking to lose significant amounts of weight on the Zone, counting an egg as 1 block protein is fine. Since I’ve got a significant amount of weight to lose, I’m just trying to track it a little better. Eggs also won’t through my total count off b/c I’m doing the low-carb Zone option that Robb Wolf recommends.
So for you, just stick with 1 egg = 1 block protein.