Friday's Workout

Strength Skill:

• Weighted Pull-Ups (3 sets of 5, 2 sets of 3)

For a long time, dead-hang pull-ups were a breeze, but I couldn't get into the rhythm of kipping pull-ups. Now that I've mastered the art of kipping, I've discovered that I've lost some dead-hang strength. I can't win.

Metcon:

AMRAP in 10 minutes:

• 6 Pistols
• 12 Overhead Kettlebell Swings (53 pounds)
• 24 Double-Unders

Result: When time ran out, was 12 double-unders away from completing 5 full rounds.

Not too shabby, but my pistols need work. I hadn't done 'em in class since June, and forgot that my left leg is significantly weaker than my right leg. I can crank out pistols on my right leg with no problem, but I can't make it through even half a rep on my left leg without collapsing to the floor. Just one more thing I need to work on, I guess.

One thing I do love about pistols, though: They work your glutes like nobody's business. My ass is crazy-sore.

Another item in the plus-column: My double-under technique continues to improve. Looking back, it's shocking to think that just a few months ago, I was barely able to jump rope at all, let alone crank out dozens of double-unders in a WOD. Thanks, Buddy Lee.