Chipper WOD on a Wednesday

For time:

• Front plank hold - 2 min 
• 500m row
• 50 lunge steps
• 10 hang power cleans (155/95) 
• 8 L-pullups
• 21 deadlifts (155/95)

Results: 13:18, scaled up weight to 105#

This WOD was my first attempt at L-pullups, and I was pretty happy that I was able to crank them out. Did a little kip as I swung my legs up into place to get started, not sure if that's "Rx" or not? Hit chin above bar, then controlled the legs while I lowered back down -- I know that part was right, at least on the last 5-6. Was working on figuring it out the first 2-3 reps. Have been practicing those since this WOD.

Scaled up hang power cleans and deadlifts -- for me, if the male load is 155, the female load should be 75% of that, or 115. The power clean was the limiting factor for me, so I had to stick with about 70% of the male load at 105. Just a difference in opinion between me and the owner of my box. I was glad that I chose a more challenging weight for my cleans and deads.

Really worked my good form on these cleans. Doing Grace twice in the last couple months, I noticed myself getting really sloppy on landing power cleans. Instead of dropping under the bar more as it lessened in upward momentum, I was landing my feed waaaaaaay wide and letting my knees cave in. No good. So for these 10 reps I popped the bar as high as possible, but still dropped under with good solid form to land it solid on the shoulder.

I think I made it through 15-16 of the deadlifts before my grip gave out. Using mixed grip I may have made it all the way to 21 without stopping. I'm still happy with that split though -- only 1 re-grip in a set of 21 is a great improvement for me on deadlifts.

Strange night

Tonight was one of those nights I just did the workout to complete it. It was a test of mental strength -- the finish time was just an afterthought.

Chipper:

• 1000m row
• 50 pull ups
• 25 kettle swings (24k/16)
• 25 double unders
• 20 kettle swings
• 20 double unders
• 15 kettle swings
• 15 double unders

Results: 27:15 -- 4 unassisted kipping pullups, rest on tiny band; 16kg kb; all DUs- WOOT!

My row was fantastic, just over 4 minutes. My brain intended to write down my finish time on the board, but what I wrote down was my last pace measurement? WTF? I have no idea. So I wrote "2:04" on the whiteboard. Wonder what the coach thought of that? hehe

I was very happy that I did all double unders. Those are one of my "I can't" movements, but I think I really did well with them tonight. I need to work on doing consecutive double unders now that I'm pretty good at doing them by ones.

Pullups were pretty great when I remind myself how far I've come. Yeah, they took me alot longer, but I am ::thisclose:: to doing them all unassisted. I can't wait for the day when I can do WODs with pullups Rx. That will make me so proud. And Fran Rx. That will blow my mind.