Like High School All Over Again
It’s simple, it’s effective, it’s like your high school gym class all over again in some ways… just without the dodgeball or square dancing.
Gymnastic Strength Work is the start of the day: nothing fancy, and not for time. Just getting in some strict strength work on your pullups and pushups. Don’t dawdle, though. After the gymnastic strength work, we’ll be running sprint intervals. It’s summertime, and the running is real!
Is it fancy? No. Is it barbells? No. Is it CrossFit? Abso-frickin-lutely. Your coaches will have some running technique to coach you on, and will work with you to set the scales properly for both gymnastic strength movements. Maybe you’ll be invited to use a dumbbell for weighted pullups, or have a plate on your back for weighted pushups. Maybe you’ll have a band and a box. Either way, you’re going to get stronger and faster today!
STRENGTH:
5 Rounds, Not For Time
10 Strict Pullups
10 Strict Pushups
WOD:
5 Rounds
Run 400m
* Rest 60 seconds between rounds
Had a good time joining the 6:30 AM crew today.
Str: regular pushups (set of 10); combo red&blue banded strict pullups (set of 8). A good challenge.
WoD: 10:56 cumulative. 1:27; 1:23; 1:21; 1:23; 1:22 400m times.
STR: Pull-ups – 3 x 8, 1×6, 1×4 (they died and didn’t come back). Push-ups – 5 x 10
WOD: 1:34 longest 400M
Pull ups: bands (red and green I think), attempted 8 each time
Push ups: 5 sets of 8
WOD: 2:01 slowest
STR: 8 pull ups, 8 push ups
WOD: 1:49, 1:44, 1:40, 1:41, 1:39. Cumulative 12:33
STR: 12 push ups, 8 pull ups
WOD: 1:49; 1:56; 1:53; 1:57; 1:53. Cumulative: 13:26
Str: 10 ring push ups, 8 pull ups
WoD: 1:39, 1:39, 1:41, 1:37, 1:39 (total 12:15)
I really liked this strength workout!
But here’s a question: My neck is very sore and stiff – either from scrunching my shoulders during the push-ups or from holding my head in line with my body during the ring rows. Thoughts?