What a WOD of highs and lows. The highest of highs (hello the unicorn of CrossFit) and crumby lows (bastard ring dips forever).
OPEN GYM WORK
Roll out, mobility, stretch
» jump rope work - 4 SU 1 DU. Focus on low jump. Keep wrists in.
» handstand holds 3 min EMOM :30 hold
Lots of dynamics - of course. I’ll spare the details.
SKILLS: muscle up progression, low rings, then high and I got one! I had to keep a pretty bent arm to maintain the false grip, but after a few tries I got it! Horray! The elusive muscle up is back. Now not to lose it again.
10 ring dips
A very very slow 14:23 RXd (removing the 8 min rest).
I had a near mental breakdown on most sets of the ring dips after the halfway point. I felt like I had my kip down, but coach says I wasn’t hitting full extension. So I had to slow things down, and I just died. C2B were 3s, 2s, and 1s. I was the last in class to finish and the worst time of the day. It’s been a while since that happened and quite humbling. But truthfully I was just frustrated because my body was failing me. Complete muscle failure.
All in all, I was the only female to RX it. There were only other two people to rx it and one admitted he wasn’t always getting full ROM. I have work to do, but happy that I completed it. It’s certainly the most c2b I’ve ever done.
And the people at my gym were so great. Lots of claps when I finished and someone told me I was her idol. So even when you feel weak and slow, someone else is aspiring to be like you. Different perspectives.
I made sure to do a good cool down and stretch before heading home and apologizing to my coach for acting like a baby. (There was a lot of exasperated sighs and walking away from the rings…)
Oh and sorry to let y’all down - final results from the comp: 6 out of 8. A couple points out of 5th. Not great. Not happy. And unfortunately they never posted the 4th WOD results, but as matter of deduction, I got third in that event which makes me happy. Again, I’m happy with how I did solo, but it just didn’t match up to the competition. Oh well.