I forgot to post this on Friday and this weekend has been super busy with a local CrossFit compitition so here it is.
Warm Up:
Light, easy row
Few Squats
Few Jump
Few pull ups
Test (Workout)
Max reps strict pull ups (no bullshit, full head over bar)
18 reps
My brother went first and muscled out 17, I wanted 25, but 18 and I fell off the bar.
Then:
400m Sprint
We went to the local Junior College and did a light 400 to get moving then jumped straight into the 400. This time I went first to set the pace. I started out strong thinking I could hold it then turn on the heat for the last 100m or so...I was wrong. I found that as the throttle was wide open, I'd start to stumble and get really out of control so I pulled it back a touch.
1:10.7
My brother finished 1:05.00.
There are not words to describe how much a 400m all out hurts. 400m repeats might be the worst thing ever.
Great pullup PR! I know some climbers that cant even pull that many... that is solid!
ReplyDelete400 meters: interval work for you! Just learning to pace will drastically reduce that time I bet
Thanks John. That single 400 kicked my butt, it took 2 days to recover from that. I think you are right about the pacing and the intervals.
ReplyDeleteI was very happy with the pull ups. I didn't want to set a number in my mind before starting for fear it would become a reality, but I kept fighting the number 17 so I was pretty pumped to beat it, even if only by 1.