Thursday, September 22, 2011
Limited by Soreness
Workout of the Day WOD 1- in the morning... Ring Complex - 10 sets, resting as needed Front lever to inversion, descend to hang, muscle up, front roll to support, front roll to support, front roll to hanging L sit WOD 2 - in the afternoon... Floor Press - 7,7,7,7,7 GHD Situp - 24,24,24 Rope Pulley - 2x floor to ceiling hoist, 3 rounds There was originally intended to be a 3rd Wod focusing on conditioning today, but the incredible soreness in my legs prevented that from coming to fruition. I was hoping that by the end of the day that things would be feeling good enough to get out and elevate the heart rate, but by 8:00 I was still waking with that gimpy gate thatncould go at any moment. Prudence had to win out in this situation, so I'll rest big tomorrow and hopefully be ready to rock on Friday. The work i did get in went very well. Was able to complete 4 sets at 215 lb on the floor press. With a deadstop at the bottom this becomes awhile different kind of exercise. The ring complex in the morning was also encouraging because the front roll to support is a skill I just recently learned and it felt good to be able to put it in a Wod and have success. In general inthink ring and bar complexes are a fantastic way to build the upper body strength and endurance necessary for a lot of the CF gymnastic movements we are asked to perform.