As you may have noticed (but probably didn’t), I neglected to post about my workout on Monday…mostly because I didn’t actually work out on Monday. With M at work and no babysitter to stay with the kids, I ended up sleeping in.
And it’s a good thing I did. After last Wednesday’s weighted ring dips and pull-ups and last Friday’s presses and jerks, I spent the entire weekend with a bad case of delayed onset muscle soreness (DOMS). (By the way, a great article about DOMS is available to CrossFit Journal subscribers here.) The dull ache in my arms made me cranky, and I was annoyed that I couldn’t raise my arms over my head without my lats catching on fire. I was in dire need of a rest day.
By this morning, though, the inflammation had almost completely subsided, and I was eager to get the gunk out with a hard workout.
After five sets of weighted ring dips, we cranked out a quick WOD:
4 rounds for time:
- 5 chin-ups
- 10 power cleans (95lb / 65lb)
- 30 running ropes
This was a fast one -- though I tried not to go so fast that I’d sacrifice good form on my power cleans. Surprisingly, even with my lingering soreness, the chin-ups were quick and easy, and the cleans felt solid. At first, the running ropes (essentially, running in place while jump-roping) were a bit of a challenge -- especially for a klutz like me -- but I got the hang of it soon enough. I spent too much time transitioning between sets, and could have (and should have) hustled more, but in the end, I was happy for the opportunity to crank out a good, intense workout.
Result: 6:08 as RXed.