Crossfit Linchpin - D111
Main
7 rounds, for time or not:
250m Row
50m Dumbbell Farmers Carry, 2x22.5kg
7 Knees-to-elbows
5m Handstand Walk
24:25 (not for time) - strict knees to elbows/2 wall walks per round
Accessory 1
Low Ring Muscle Up: 10 reps
Back
Cat-Camel
Curl up
Side plank
Bird dog
Glute bridge
Deep squat with isometric hold
Hip flexor stretch (thanks beesch!)
---------------------------------------------
Good day, 0 back pain. The metcon called for a 200m run, but that only works in a garage gym, not in an apartment gym. The row levelled up the difficulty of this workout. It was basically all grip. The farmer's carries were unbroken except for the last 2 rounds (30+20). Knees to elbows were unbroken for maybe 4 rounds, then it became smaller and smaller sets until it was quick singles in round 7 because my grip was gone. Round times were 3:14, 3:24, 3:31, 3:38, 3:27, 3:50, 3:19. I hustled in the last round to get my average round time under 3:30. Wall walks seem like a good replacement for handstand walks until I learn how to do them.
Low ring muscle ups are confirmed harder than ring muscle ups. The 10 took roughly 10 minutes. 10 ring muscle ups would take me under 2 minutes. I need to attempt a strict ring muscle up. The low ring muscle ups will transfer well to them and really helps with the transition. Strict muscle ups and handstand walks are the only common crossfit movements I cannot do, for now.
I skipped A2 which was run/row/bike sprints. I should not be sprinting right now.
Tomorrow is snatching. I need to be sensible. Please shout at me if I hurt my back tomorrow.
Quote:
Originally Posted by cha59
I suggest forgetting rep PRs. Only do PRs when you are fresh with movements that you KNOW you can maintain good form throughout the movement. You blow your back up when you get tired and form gets sloppy. Stop forcing rep PRs and stop any set before form breaks down on anything. If what I just typed is contrary to whatever goals you have, now is the time to question whether these goals are worthwhile.
I suppose I deserve the GIFs. I will say in my defense though, that the back pain I have had is so occassional and it never affects me outside the gym. This makes it hard for it to register in my head that something is wrong. For instance, my lower back was sore a month ago during a competition. There was absolutely no pain 20 minutes after I was done. I then had the aborted workout 2 weeks ago (after air squats). Again, there was no back pain 20 mintues after. I guess this tells me that I need to be way more careful than I have and look out for these signals.
Re: the quoted above, great advice and it's definitely a timely reminder that I needed.
Quote:
Originally Posted by beeschnuts
The glute/core exercises for the lower back look good. I would also stretch hip flexors daily if you aren’t already until the APT gets better. Kneeling hip flexor stretch or couch stretch
Thanks, I added that! I was doing it last time after I researched APT and completely forgot about it now.