Wednesday, May 6, 2015
(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.