Was planning on going to mobility class and then doing my pull-up homework that John gave me on Sunday early morning, but class got changed to 12:00PM and I had already made plans to go to brunch with a pal. Was bummed until I checked Facebook around 3:30PM and Jarrod posted that he was going to open up the gym from 4-8 in case we wanted to come in and get our #swole on. Immediately changed my clothes and headed in.
Did some shoulder mobility work after a quick warm-up on the air dyne. Then did the homework.
- 3 x M.E. blue band pull-ups with :04 negatives back down to full hang. 2 minutes rest between
- 5 x 10 ring-rows – wide grip
- 3 x 15 bicep curls
I was only able to do 2 blue band pull-ups per round. But considering I couldn’t do any blue band (or green band) pull-ups when I started – I’ll take it. The ring rows were good shoulder work. Jarrod had to correct the positioning of the rings for me as I was originally doing them from a weird angle. I used a barbell for the bicep curls and went too light. Need to add more weight next time.
Then I did some clean skill work with Lisa D. Nice to work with someone and check each other’s form. We basically have the same issues (not using enough hips). Jarrod gave us a bunch of pointers. Some of which were overwhelming to process! So many things to think about when working on form. But he gave us a tip about our knee position which seemed to help me a bit. Callahan also pointed out that I was bending my arms too early. Definitely good to work on it and nice to get some feedback from the others in Open Gym.
Messed around a bit with OHS. Just to see if I could do them without pain. Channeled my inner PT Craig’s voice in my head and really was sure to make sure my scapulae were down and stable. 15# was great. Went up to 35# and did three of them. They felt fine. Not as stable as I would have liked them to be, but it will take work to get there 🙂 As Jarrod says, I have plenty of time – I’m not quitting Crossfit anytime soon.
I think I’m getting sick. Was chills / hot all last night (maybe it’s menopause!) and also have a sore throat. So bummed because was looking forward to today’s workout and also some tri-cep work with Nicole M. BOOOO. Maybe I’ll rally and head in tonight – but not feeling great right now and hoping to make it through the day at work.