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.
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.
