I set a goal for myself at CrossFit this morning:
- Complete one unassisted chin-up before the end of the year
It’s the first goal I’ve set for myself at CrossFit and it’s one I’m really excited about. We tackled chin-ups for the first time since I’ve been there this morning and I couldn’t believe how strong I felt during my first set. Why haven’t we worked on chin-ups before? They’re sooo much easier than pull-ups… maybe that’s why I like them? 😉
I kept working my way down on resistance with the band (thinner band = less resistance), and came close to doing one band-free, but it didn’t happen. That’s okay – just something to work on in the future.
I thought our class was small on Monday with just three people, today we had TWO. It felt like a private session, which wasn’t a bad thing. Since our coach could really watch us, she was able to push us a little harder in class. There was no skimping out or staying at one resistance, we were continually building and I pushed myself farther (especially with the chin-ups) than I probably would have otherwise. We need more holiday weeks like this. 🙂
The skill set today was all about the chin-ups. We had 2-3 weighted dead hang chin ups (or in my case the lightest band resistance I could get 2-3 reps out of). The general rule with the 2-3 number is, if you can do 3 of the 2-3 rep set, then add more weight (less resistance) for the next round until you’re maxed at just 2 reps.
We had thirty seconds to rest, then moved to a band with a good amount of resistance (or unweighted) for a set of dead hang chin ups with max reps at 2110. The 2-1-1-0 counted your movements during the chin up. The 2 was how many seconds it should take you to come down from the chin up, the 1 is your hang time at the bottom, the other 1 is how long it should take you to get back up, and the 0 was how long you stayed at the top. So, basically you just make sure you add a little time to the descending portion of the chin up. I averaged 9 on these with a pretty good resistance on the band.
The WOD was quick, but not exactly painless. I really need to work on my deadlifts. I laughed when I saw the weight should be 1.15x bodyweight, since I was struggling with 60lbs the last time we did these. Even today, after a couple of minutes of practice, I ended up going with 65 lbs for the workout since that was the most weight I could get in my warm up and still have great form for a high number of reps. Gah. I know the deadlifts are going to take time, it’s just frustrating when everyone goes on about how easy they are and I can’t seem to grasp them.
On the flip side, I enjoyed the run portion of the workout and finished completely out of breath and spent (the sign of a good WOD).
The 🙂 means I didn’t have any weight for the chin ups. Maybe one day we’ll turn the 🙂 into a real number. 😉
For breakfast, I made scrambled eggs with mushrooms and blue cheese, bacon, and sliced pear.
So so so yummy!
Now I have to figure out how to pack for TWELVE days away!!! I’m leaving for my parents’ place this afternoon, I’ll be at my parent’s place until Sunday then I’m driving to Miami to work demos for Attune at various Whole Foods around South Florida until Thursday, and after that I’m heading up to Orlando for my bachelorette party weekend/ bridal shower. I won’t be back in Tampa until December.
Any tips for packing 12 days of clothes? I’m thinking of doing three separate smaller suitcases (one devoted to Thanksgiving weekend, one for South Florida demos, and one for bachelorette weekend/bridal shower) so I’m not lugging around a gigantic single suit case all week. Thoughts?