Right of passage

Friday's WOD was the following:

5 rounds of:

7 muscle-ups

run 400 meters

Now, as anyone who has been reading this blog knows, I have only been doing crossfit since the beginning of February   On top of that, I came into CrossFit with about 20 years of inactivity attached to my midsection.

So needless to say, I can't do a muscle-up.

No problem. One of the greatest things about CrossFit is the fact that it can be modified or scaled to any fitness level.  So, the scaled version of a muscle-up is a band assisted muscle up.  i tried, and couldn't do those either.

So the next step down in difficulty is 3 pull-ups and 3 dips.  Since a muscle up is simply a pull-up and a ring dip, this substitution made sense.

But since 1 muscle-up = 3 pull-up & 3 dips, 7 muscle-ups = 21 pull-ups & 21 dips.  That is a lot more work.

So my Friday WOD looked something like this:

5 rounds of:

7 pull-ups

7 dips

7 pull-ups

7 dips

7 pull-ups

7 dips

Run 400 meters

Luckily, Blake put a 30 minute time cap on this beast, or else I might have been there all night.

In that 30 minutes, I completed 4 rounds.  So that is 84 pull-ups, 84 dips, and 1600 meters of running, all told.

The 84 pull-ups is the kicker, as I experienced my first major CrossFit right of passage.

That's right, I tore my palm open doing all those pull-ups.