Wednesday, May 6, 2015

Crossfit Rope Climb

Wednesday, May 6, 2015

Coach Zach

(8AM) Heather, Liz, Rafa, Lee and me


20 double unders, 10 air squats, 1 mile run, 1 rope climb, 10 wall ball.  I could manage everything except the wall balls.  I did 10 wall balls (14#) only pushing it up to about 7 or 8 feet as opposed to above the red line.  I felt pain in my triceps and Coach Zach advised me to not put any stress on it during this phase of recovery.

Technique:  Rope Climb

Start with hands straight up overhead.  Next wrap leg from outside-in.  Then pull knees to chest and shimmy rope through with short counter-clockwise circles.  Finally, hang back into sitting position and stand up on rope.  Repeat.  The sitting position was really important and made rope climbs a lot easier.

Metcon:  AMRAP 5 minutes of rope climb, 1 minute rest, 5 minutes of wall balls (20#), 1 minute rest, 5 minutes of double unders.

Starting with the rope climb, I finished 3 trips to the top and started a fourth, but did not make it all the way up.  This felt pretty good.  I should always bring tall socks on rope climb days as I grabbed a sock from the dirty bin instead of the clean bin.

Instead of wall balls, I did walking lunges.  This really started to burn after 4 minutes.  I managed to get 74 reps.

Finally with double unders, I was still not stringing them together but I could do single-single-double to get a few reps before having to reset.  The last 2 minutes was just a double then reset.  At the end of 5 minutes, I had managed 39 reps.

The triceps felt really good.  Zach said it would just take time to heal and there was nothing I should be doing except resting it and evaluating range of motion.  He was hesitant about knee push-ups also.  In retrospect, I probably pushed it too hard on Monday.

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