20 minute AMRAP
- 5 pull-ups
- 10 push ups
- 15 overhead squats
I saw it last night and was immediately dreading it. 4 months ago, I would have cherry picked and not shown up. It didn’t help that there was a 20 minute AMRAP over the weekend, and while I didn’t do that workout (I had a private session with Jarrod at the time) I watched them all suffer through what seemed like an eternity. I thought that they were almost done and Jarrod let me know that they still had 10 minutes to go and they all looked like they were dying.
Fast forward to today, my last workout before a weekend of rest, while I judge the Garage Games Firebreather Competition at Crossfit New England. Pull-ups are my single biggest goat. I’m determined to get one dead hang pull up before my Craicaversary. I decided to do ring rows, as it’s a good strength exercise and it’s a good progression as you move towards being able to do pull-ups. I was going to just use the trainer barbell, but Jarrod told me to put weight on the bar and challenge myself a bit more. So I put on two 15# weights for a total of 35#.
Key for these longer workouts was to pace myself. I started out pretty strong, finishing the first three rounds at about a 1:50 minute / round pace. But then after that it got a bit slower, edging to 2:00 minute / round and so on. The last two full rounds that I did, I was strong on the OHS for the first 12 reps, but those last three reps were BRUTAL. The push-ups were OK, there were some rounds that I went unbroken and then some rounds where I broke them into 5 and 5.
Final score: 9+13
I was totally zonked by the time all was said and done, but feel great about doing this workout – it’s only going to make me stronger, better, faster.