CrossFit East Bay WOD @ BIW 091122
"Eva"

Bummed I'll miss this, I've been waiting for another shot at it.

Max I'm still trying to take it easy on my right knee, so I was thinking something along these lines for a sub...do you have any better suggestions?

5 rounds
30 one-legged burpees or 50 one-legged dbl unders
30 pistols (left leg only)
30 pull ups

This is actually different than the last time we did it which was C2B. This should go significantly faster.

I think it would be more appropriate to insert a different benchmark.

"Mary"

AMRAP in 20

5 HSPU
10 Pistol (left leg only)
15 Pull-Up

Good point.

Thanks for the suggestion, very much appreciated.

53:10RX
- Death Grip the Pull-Up Bar
- Don't wander around so much

59:31 RX. Found it helpful to break the load into 5 sets of 6... was able to do so for most of the workout. Hands are shredded.

52:09 rx. it's been a long time since I started getting calf cramps during a workout.

61:00 Rx
I dreaded the big black KB...150 of them!
Only 2 minor hand wounds. Good workout.

58:30 scaled 28Kg kb very sore from Friday's Muscle ups and didn't think I could go @ 32Kg in retrospect I probably could have. Very meditative WOD in a strange way, of course I freely spit and swear when I meditate which might not be according to Hoyle for some.

42:18

I lightly twisted my ankle so I subbed 25 burpees per round for the 800m runs. I'm sure it cut a lot of time off my total, but it still sucked a lot. hands and forearms were both destroyed

Did Mary, 4 rounds + 4 HSPUs.

The HSPUs are still tough for me, but they were full rom and I focused on locking them all out on top and not kicking off the wall on my way up as I get tired. Practicing kipping them will help me a lot, I wasted a lot of energy the first couple rounds doing them almost strict.

Thanks Max. That was fun. I don't really count my time until I can do the 30 pull ups without help from the stand. Practice make perfect.

Ken -

I strongly suggest writing down your times and subs NOW so you have something to compare to. Waiting until you can do exactly as RX to record your results does not make sense - going from not RX to RX is great benchmark regardless of time, and is an excellent data point to keep track of.

For the record you did "Eva" in abut 46 minutes with a 20# KB and Jumping C2B pull-ups.

56.38sc

Hands are jacked up from 4 rounds of pullup attempts.

Thanks Max. Will do.
Question: Pullups are something that I have always neglected. Do you think I should work on them like every other day or is it something that I will progress in over time doing Crossfit?

Ken - one theory on pull-ups, and the way I learned them is GTG - "Grease The Groove".

I did them every damn day for a month, and my hands were worn raw for sure.

If you just show up to class on an ongoing basis and work on it they will come - I am planning on working on the pull-up this week much as we worked on push-ups this week.