Thursday, August 20, 2015

CrossFit Sled Pull

Thursday, August 20, 2015

Coach Meriah

(11AM) Ashley, Darryl, Brett, Dan and me

Warm Up

Stairs, 10 Kip Swings, 10 Kip Leg Raises, 10 Pushups, 5 Candlestick to Pancake, 2X Stairs, 10 Kip Leg Raises, 10 Pushups, 5 Candlestick to Pancake, 3X Stairs, 10 Kip Leg Raises, 10 Pushups, 5 Candlestick to Pancakes


Partner workout – Partner 1 starts 400m Sled Pull, Partner 2 starts 400m Run.  Partner 2 finished 400m Run with 1 Rope Climb and catches and relieves Partner 1.  Partner 1 completes 400m Run plus 1 Rope Climb and then catches and relieves Partner 2.  Workout is complete after 1200m Sled Pull and outstanding partner crosses the line.

I partnered with Dan and we opted for a 90# sled (Rx was 135#).  I started and got about 300m of Sled Pull before he relieved me (he completed 700m plus the Rope Climb).  I ran the remaining 100m, did a rope climb and then had to run 400m + 200m to catch him (he pulled the sled about 400m).  Then I pulled the sled about 400m (while he ran 700m plus the Rope Climb).  Finally, he pulled the sled the remaining 100m while I ran 500m plus the Rope Climb.  We were pretty evenly matched and finished in 21:07. 

Brett and Darryl did the workout Rx and it took them 24 minutes.  Ashley did the workout (Rx = 90#) by herself and opted for 800m of sled pull.  It took her just under 20 minutes.

Technique – I was introduced to rope climbs by threading the rope inside your knee and outside your foot.  The rope wraps under your foot and you step down onto your other foot to secure your position.  It felt much easier to thread, but did not feel nearly as secure.  Maybe with increased grip strength confidence, I will try that technique.  I could not even get two hand holds of legless rope climbs.

Mobility – We finished with banded hamstring stretches, flared legs against wall, squat against wall and calf stretches. 

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