What do I like about Wednesdays? Or what I love about a Wednesday, well for one it's the 6am start at Crossfit Urban Energy and Wednesday is when we do a Benchmark workout.
Today the Benchmark WOD was named Helen, all Benchmark and Hero WOD's are named after fellow Crossfit athletes that have died in the line of duty.
Run 400mtrs
21 x Kettlebell Swing @ 24kg
12 x Pullups
Repeat 3 times for Time.
That took me 13:22
I spend most of the down time doing Pullups, I haven't mastered the art of dragging 75kg from dead hang to chin over the bar and repeating as necessary. In the near future I will achieve this goal.
Prior to the WOD we did the mobility, warmed up the muscles and did some Muscle-up practice progressions.
Now, the Muscle-up is considered to be one of the hardest things you can do, you start out as if you are doing a pullup, but you end up at the top of a tricep dip, gymnasts do this all the time when they are performing on the rings, it's how they get into position at the begining of their routine.
This takes quite a bit of strength, strength that I am still in the process of building via pullups.
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