Very pleased. My first WOD on 1/2/09 was Murph as a buttercup (28:16) which was a nice benchmark to how poor of shape I was in compared to how I thought I was before starting CrossFit.
Today, Pack
1/2 Mile run
50 pullups
100 Pushups
150 Squats
1/2 mile run (this was still like a jog, I was whipped)
23:20. So, in almost 3 months, I cut 5 minutes off my time, and added a bunch of reps. Sweet. I’m gonna go collapse now. I am Navy, but I am not a SEAL!!! (I just love their workouts!!! RIP Murph, may you guide those still in battle)
Hi,
There are hand grips that they use in gymnastics -basically a strip of leather that stretches from the first joint on your middle fingers to your wrist and is strapped to your wrist, there is a small dowel that sits under your fingers and this enables you to “hang on” without even gripping the bar.
My feeling is this means you are not working your forearms / wrists / fingers. I’m also struggling with my grip (did towel pull-ups yesterday… very embarrassing to say the least) but I’ll stick to the assistance of a few well placed expletives.
I’m a day behind:
Split Jerk 1-1-1-1-1-1-1
I use DB’s 90-100-110-120-130-130-110
Supporting the DB’s really taxes my shoulders. I think I’m going to stick to doing higher reps on these until my shoulder girdle gets much stronger.
I don’t know if “love” is the right word . . . tell me if you love it tomorrow . . .
LOL, I agree!!!
Couldn’t agree more. Reminds me of my first WOD, before I knew about the scaling from brand x. It was AMRAP of something that included 15 GHD sit ups and back extensions. Didn’t think too much about it until the next morning when I had to roll out of bed because the stomach muscles wouldn’t allow for any contraction. I was miserable for about a week.
Traveling so had to adapt to hotel.
Half Murph
For time:
1/2 mile Run
50 Pull-ups - sub 100# lat pull-down - no bar available
100 Push-ups -modified on knees
150 Squats
1/2 mile Run
Partition the pull-ups, push-ups, and squats as needed.
5x 10/20/30
Time= 25:30
Hi,
There are hand grips that they use in gymnastics -basically a strip of leather that stretches from the first joint on your middle fingers to your wrist and is strapped to your wrist, there is a small dowel that sits under your fingers and this enables you to “hang on” without even gripping the bar.
My feeling is this means you are not working your forearms / wrists / fingers. I’m also struggling with my grip (did towel pull-ups yesterday… very embarrassing to say the least) but I’ll stick to the assistance of a few well placed expletives.
And if you need it, there’s a way to tape your hands, if you have tears/open blisters and need something on them. Generally over time most folks hands harden up, but you may need something in the mean time. It’s just that most folks go get those “weight training” gloves and then fall off the bar . . .
3 weighted pull-ups (started at 35 and had to remove 5 each round, then 10 for the last 5 rounds)
5 regular pull-ups
3 chin-ups
4 15# assisted pull-ups
