Change of Plans

The wife got to enjoy the holiday team WOD today, so I got to enjoy another round of dungeon work on my own. Truthfully, I was pretty excited about doing this one. My original plan was to do:
5 rounds of:
   2 Muscle Ups
   40 Double Unders
that proved to be a little too troublesome. I set up for this one in my garage. The rings are still new and were pretty cold and so were my hands. I haven't gotten any chalk yet, so holding on to them became a little tricky. I got through the first round no problem. Jumped on to the rings for the 2nd round and just couldn't do it. Tried half a dozen times over the next two minutes and just couldn't pull it off.

FRUSTRATED!!

So I went to plan B:
5 rounds of:
   10 Ring Dips
   20 Squats
   40 Double Unders
 = 7:41

*Not bad. Went 3 rounds unbroken on the rings dips, then it was 6-4 & 6-2-2. Goal was to keep moving on the squats despite the burn and work on hip hinging to take some stress off the quads. Worked out quite well, until the last two rounds. Kept moving, but started creeping forward in the last two sets and really felt the difference. I can do DUs great when I'm fresh, but once my legs and shoulders go it's tough to keep it together and that's what I was hoping to do better on. Wasn't very happy with how I did with such a short number of reps. Broke 2-3 times per round during rounds 2-5.

Body weight stuff really needs work. Training to fight through the "burn" a little better and being able to stay proficient in skill work needs to be addressed. I feel a lot of that is a mental thing...need to "fight through the suck" a little harder!

New Toys

Couldn't make it to the gym today so I headed down to my dungeon and did a modified version of the WOD at home. I was pretty stoked to do it at home actually because the new Rogue Rings I got myself for Christmas just arrived yesterday and I had been dying to use them.

Since I'm dealing with quite a few nagging injuries at the moment warming up and making sure everything is good and loose takes a while. My warm up has almost become a WOD in it's own.

WOD:
21-15-9
- Ring Push Ups
- Goblet Squats 20k KB
- Sit Ups

= 3:50

* I suck at sit ups!! I am terribly slow at them. Everything else felt good. Push Ups were unbroken. Squats were fast and low. Goblet squats were just what I needed to continue to work on my POS chain and hip hinging. I was definitely doing it right because my hamstrings were lit up afterwards instead of my quads.

Cash Out:
Max Unbroken Pull Ups = 30

*I was extremely happy with 30 because I can't even remember the last time I did pull ups in a WOD and the last few times I've jumped on a bar my butterfly kip has been all screwed up. NOT TODAY though...felt real solid all the way through the low twenties. Somewhere around 25 I started to slow down and dropped into a regular short kip to finish out.


Knowing this would be a fairly short WOD. I intended on adding a skill WOD after, but just before starting remembered about a physical therapy appointment I had in a little under an hour. So my muscle up/double under WOD will have to wait for another day.