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Yesterday, Crossfit Home Remodel Bias:
Warmup - assist plumber for time: 2 hrs
WOD - cleanup and reinstall floorboards for time: 6 hrs
Today:
Warmup - make 9’ climbing rope per Crossfit Journal article. Purchased the subscription purely for this—need to read some more. Thumbs were tired, but it loosened up my wrists which were very sore from handstand holds two days ago.
Warmup #2 - beginner rope climb, 1 rep (it was 10 pm, wasn’t really pumped to do more)
WOD (from yesterday):
Puppy scale, 5 rounds for time of 10 deadlifts, 45#, and 10 pushups. 4:28.
My back muscles were surprisingly too tired for pushups, so I chose not to continue with 5 more rounds (especially considering the late hour). I breathed plenty hard—for about twice as long as the actual WOD. I hope this is what I need to shoot for—I can certainly lift more weight at the expense of time.
That was a tough work-out. Question for those who have done the dumbbell squat cleans before: Is it okay for your wrists to twist as you are cleaning the dumbbells? I found it quite difficult to keep the same form with the dumbbells as I would have with a bar. Any expertise would be appreciated.
Deadlifts and pushups
scaled to somewhere between puppies and pack.
Ten rounds for time of:
30 kg (~60#) Deadlift, 15 reps
10 push-ups
Time: 23:41
Round 5 and 6 had me breaking up the deadlifts 10+5, after that I pushed myself harder since what was causing me problems was the grip strength. Now, a couple of hours later, the only place I’m starting to get sore is my underarm muscles. Weird scaling is due to me forgetting the exact weights and number of reps.. come to think of it, that’s probably the reason for the time. I really pushed myself, and I’m quite sure I’ll do this WOD scaled to pack next time. First time I ever feel like I could manage it.
I hope this is what I need to shoot for—I can certainly lift more weight at the expense of time.
You are on the right track here… the MetCon’s purpose is go fast first, add weight later. A good way to measure this (I’ve found) is to watch the times of the better CRers on the Main page comments (you’ll figure this by feel), then scale weight to try to accomplish a proportionally similar time. As your times improve, add weight/increase scaling…
I am still struggling with OHS, but i think today it started to click. I am glad i went with the lower weight it allowed me to “keep track” of the bar while working on my stance.
Not much to report, got on the scale and I was down 3 pounds, I’m hoping it’s not too much muscle. It certainly isn’t fat, lol! It is possible to lose 3 pounds of muscle in 2 weeks?
Are you for real? That is horrible! There is nothing more annoying. What antibiotics are they giving you? I’m a sinus infection expert. I went through a period of constantly getting them - turns out they were giving me the wrong antibiotics!
Brutal; knew I was in for trouble yesterday when I saw the posted times!!! Squat cleans really dragged me down; had to seriously chip away at every set….
