Also, the last line in post Number 1.
“If you cannot do rope climbs sub beginner rope climbs 3:1
If you do not have a rope the common sub is towel pull ups.”
Cash Out
21-15-9
Box jump, 20”
Right arm kettlebell swing, 8kg
Ab mat sit ups
5:13
Not feeling good, neck feels strained, doc says prob related to rotator cuff. Kept deadlifts moderate focusing on form as hamstrings are still sore from sprints on Sat.
Packish:
For time:
Row 1500 M
30 Wall-ball shots, 14 pound ball
Row 750 M
20 Wall-ball shots, 14 pound ball
Row 500 meters
10 Wall-ball shots, 14 pound ball
Time = 17:52
I wasn’t even going to do the WOD today. I was just going to go about 75% as a deload day. However I sat on the C2 and saw the display. I don’t know what it is about the display that makes me row harder.
The next time I wan to take it easy I think I’ll put a towel over it so I can’t see my pace.
I had to take today off. I got talked into going on a 20 mile bike ride with a friend last night, and, as if the
250 squats and 27 burpees on Sunday, and yesterday’s 36 lunges and 88 burpees weren’t enough, the 20 mile bike ride did me in!
On the plus side, I surprisingly woke up pain-free this morning, well, until I attempted to kneel down on one knee to pick something up. At which point whatever muscle it is that’s just above the quad but not quite the hip-flexor screamed loudly and clearly for me to stand up quickly
Tonight’s Day 29 of The Burpee Challenge Family Plan (though, really, it’s just me and the 8 year old still going, everyone else dropped out :(
But hey, she stuck with this far, and you can see little muscles developing in her arms, and she can do a few real push-ups to boot
RJ as Rx’d: 72min and some change…this one destroyed me!
My loving, and devoted wife, and one of my best friends stopped the watch two separate times a little before I was actually done. It was taking me so long…and from their perspective it probably looked like I was done. I mean I had to sit down and tape up my fingers 3 different times on the last round of rope climbs due to hide coming off. I’m not too upset, I wasn’t setting any land speed records with this WOD.
This WOD soon became a test of will…after the first round my mentality switched to, “I just need to survive and get through this”.
After the fifth 800m run I was at 56min. I was hoping to get it done under an hour, but I hobbled into the weight room and my left quad, groin, and hamstring all cramped up on me. It took me a good 5-8 min just to rub out the cramps enough to continue. I literally could not put any weight on my leg without the muscles seizing up on me.
Truthfully I almost didn’t finish this WOD…I mean all in all, by the end, my hands look like hamburger with several chunks of skin now torn or missing from 5-6 fingers, my left leg has a nice rope burn, and my groin, quad, and hammie on the left side feels like I was kicked repeatedly over and over from cramping up so bad…but I just kept saying this is a small price to pay to honor the fallen.
Sergeant Major Robert J Cottle didn’t quit on us…so I wasn’t going to quit on him. RIP Sergeant Major Cottle.
My gym doesn’t have a rope, is there an alternative exercise for the rope climb?
I tend to use the lat pull-down with the rope attachment, but I also sit on the floor. Since with a rope climb I’d normally use my feet as well, I set the weight at 50% body weight to approximate this. If you can climb without using your feet, then set it to equal your body weight.
