WOD Type: “30 Muscle Ups”
WOD Warm-Up:
30 minute standard WOD warm-up for mobility. I have also added overhead squat / Snatch Preparation Routine… Mobility man stretches.
WOD Particulars:
Well, I was suppose to do 30 Muscle Ups, but have yet to do one. So, I went with performing 3 Pullups and 3 Dips for every muscle up needed. Here’s the layout:
- 3 Pullups
- 3 Dips
Today’s WOD was completed in 26:34. This was an outstanding workout! Total of 90 Pullups and 90 Dips absolutely blew me away… I think what made this workout even harder was the bike crash I had this morning on the way to work. I’ll discuss with pictures in today’s WOD Moment…
Skill Work: Mobility work to hopefully keep the knee and elbow limber for next weeks 13-1 Open workout…
Overall, another great workout today! Now, prepare for a good laugh…
Teachable Moment:
WOD Moment…Don’t take a corner at 30 MPH on a bicycle in the rain with the wind speed at 30 MPH…
Holy shit, what the hell just happened? Why am I airborne right now? Is this really happening right now? Shit, now I’m sliding down the road at 30 MPH! Protect the bike is all I could think about. That and is there anyone watching this happen right now? It must have been an awesome sight to see. Check out what my Strava recorded:
Now, I really didn’t go that far did I? Holy shit!
And yes, someone did witness this crash and they said it was epic. I was turning the corner when the wind caught my bike at the wheels. They said all they saw was me floating in the air about 3 feet off the ground! Then, I hit the ground hard to which they said I actually bounced twice! Boy do I feel it now…
Anyway, I am pretty happy over the fact that I could actually do the WOD when I got home! Check out my wounds…
Now that a little time has gone by, I am sore as hell and stiff too. I have a feeling tomorrow will be worse than today. If this is the case, that will blow my workout as well. Glad I got today’s WOD in!
I do need to rest and recoup for the Opens which start on Wednesday! So, I will make sure I go easy and if needed, just do a lot of mobility work to try and keep the right side of my body as loose as possible!
UPDATE: 03-03-13 –> I feel the pain of the crash! Bruises are showing up all over the right side of my body. My hip took a pretty significant impact and is bruised big time! I’m really concerned about Wednesday being the start of the Opens. How’s my body going to fair on that first WOD and what will they throw at us competitors?