My left glute started getting sore during yesterday’s workout and it’s still sore today. My shoulders are a little sore as well. Today I suffered my first CrossFit casualty as you can see by the picture. I literally ripped my hands open and was bleeding.
- 600m Run
- 2 rounds
- 15 Wall Squats
- 10 Y’s
- 10 T’s
- 15 GHD
- 15 Hip Extensions
For the Y’s and T’s I used 8# DBs. Those really work with light weight!
- 4 Weighted Pull-ups, 2-1-X-0 tempo
- 30s Rest
- 15 Heavy KBS
- 90s Rest
I hooked a 10# KB on my foot for weighted pull-ups and used a 53# KB for swings to make sure I could do them unbroken.
- 10 Pull-ups
- 20 Box Jumps
- 200m Run
I was kind of excited the WOD had pull-ups so I could work on my kip. I was able to string together 6 kipping pull-ups in a row during each round, which was awesome. I’ve never been able to do more than 3. I used a 24 inch box for the jumps and completed 4 rounds plus 1 pull-up.
Now that the WOD is over and my hands are tore up I’m not so excited it involved pull-ups. The crazy thing is I had no idea it was happening during the WOD. I didn’t feel any pain in my hands. After the timer went off and I crashed on the floor I touched my hand on something and had an immediate, “OH FUCK!” reaction. This shit hurts like a mother-fucker! I guess I won’t be doing kipping pull-ups for a while. I think I might have some new-skin in my golf bag to help with the healing process and protect the bare flesh.
Today was the first time wearing the Inov-8 Bare-XF 210 with any type of running and they felt really good. The shoes were good for the box jumps too. They seem to be an all-around great shoe for CrossFit, just like they are designed to be.