Dipstick

Tonight was a bit of an odd one, as Rebecca had a PT appointment with Max an hour before class, so since I went with her I had some gym time butting right up against a CF class. I decided I'd start sketching out my new 5x5 plan: pullups & dips, with a side of static compression holds. All of this is with the ultimate goal of a muscle-up and a 30-second L-sit.

So, the workout was:

Pullups (unweighted): 5x5
Dips (unweighted): 5x5
Static leg-raises in the Captain's chair

The pullups were OK. I did them on the rings, slow and controlled with ZERO kip allowed, absolutely full ROM. I would start as a pullup and rotate to a chinup as I went - I don't know why, it's just comfortable for me that way. The last rep was always a challenge, but doable.

The dips....SUCKED. I have discovered a heretofore unknown deficiency in my capabilities: I can't dip for shit. I THOUGHT I was quite good at dips, but I was misinformed - my ROM was terrible. Going down as deep as I could tonight, I still couldn't hit maximum depth, and it felt like it was tearing up my front deltoid. GWPC doesn't have rings low enough for ring dips, but this is what I want to be working on, ideally. I have a ways to go on these...not sure when the right time to start adding weight will be.

The leg-raises were also pretty horrible. I got two 10-second rounds, and then managed to eke out a 15-second one. These are really hard. Damn long legs. I still can't do Richard Vanmeerbeek's sitting leg raises worth a damn, so I'll need to work up to those.

Then it was time for class, which had some warmup jazz before:

Three rounds of:
Double-Unders (Reps)
Burpees(Reps)
Double-Unders (Reps)
Burpees (Reps)
Double-Unders (Reps)
FGB-style

60 RX (ha!)

I'd already done 30 burpees this morning, so only really needed 37 more, but I did 10 every round anyway (for a total of 60). I did not get a single legitimate double-under (thus the pathetic score). But it wasn't for lack of trying - I was still hopping around and thrashing my legs with the damn rope. Add this to the long list of things I wish I could do but, for the moment, can't really.