Coach Arik was in charge of the workout again today. I had some lingering ab and lat soreness, but kind of expected it after Wednesday’s workout. I got there a little early and saw the 6:00 AM group working on muscle ups and it was very inspiring. We warmed up with laps around the box (100 yards jog, 50 yards left shuffle, 50 yards jog, 50 yards right shuffle, 50 yards jog, 50 yards skipping with high knees, and finally another 100 yards jogging). Then we did 15 air squats (arms overhead), 10 push-ups, 10 sit ups with an abmat, and finally 20 shoulder pass throughs.
The workout exercises today would include Sumo Deadlift High Pulls (SDHP) and jumping pull-ups.
SDHP start with feet in a wide stance, squat down pushing knees out and keeping back straight. Bring the 35# kettlebell straight up and engage the hips to give it some momentum. Then use your arms to guide it up to your chin with high elbows. The sequence of legs-arms-arms-legs ensures that you are not muscling it up with your arms.
We had done jumping pull-ups before, but today we worked on strict form with a spotter. The box is moving away from bands and instead moving towards spotting below the shoulder blades or at the feet. We partnered up for this exercise.
The workout was a timed sequence of 15:12:9 of SDHP and jumping pull-ups. This was all about speed and the expectation was around 2 minutes. I finished in 2:39 and caught myself sucking air on the second round of pull-ups. My SDHP form was completely trashed on the last round.
We again finished with nutrition. This time we got a sales pitch for LocavoreDelivery which distributes locally sourced meats from Colorado ranchers. Prices start at $49/month for regular delivery. The only things I found interesting were the salmon and the pork. I am not much of a red meat eater. The website has pretty reasonable prices and free delivery with a $65 purchase. CrossFit Undeniable has a freezer at the box to receive grouped shipments.
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