I realized over the weekend that it's much easier to climb the rope when I have my boots on. The soles on my workout shoes aren't stiff enough to keep the rope from slipping. Guess I'm doing squats in my boots for today's WOD.
WOD:
Burgener warm-up
3 Sets:
3 overhead squats
3 pressing snatch balances
3 heaving snatch balances
3 snatch balances
5min Rest
For time:
95 pound Back squat, 50 reps
15 ft Rope Climb, 5 ascents
115 pound Back squat, 40 reps
15 ft Rope Climb, 4 ascents
135 pound Back squat, 30 reps
15 ft Rope Climb, 3 ascents
155 pound Back squat, 20 reps
15 ft Rope Climb, 2 ascents
175 pound Back squat, 10 reps
15 ft Rope Climb, 1 ascent
95 pound Back squat, 50 reps
15 ft Rope Climb, 5 ascents
115 pound Back squat, 40 reps
15 ft Rope Climb, 4 ascents
135 pound Back squat, 30 reps
15 ft Rope Climb, 3 ascents
155 pound Back squat, 20 reps
15 ft Rope Climb, 2 ascents
175 pound Back squat, 10 reps
15 ft Rope Climb, 1 ascent
Post loads and time to comments.
RESULTS:
35:59
This WOD was a great way to attack my weakness in the rope climb and become more proficient. Boots helped a lot more than wearing running shoes. The boots also helped in the squats since they have significantly less cushioning. They aren't exactly Oly Lifing shoes or even minimalist shoes, but they are more rigid than running shoes. Good thing I noticed that Vibram made the soles of my boots. The hardest part of this WOD was the rope climb. I tried to focus on using my legs more to climb the rope, but it takes too long to lock in the grip, reach with my hands, bring my legs to my chest, and stand up. Even though that's how I teach it to my CF Impavidus classes, I don't follow this technique. I have enough upperbody strength to pull myself up the rope while reestablishing my foot grip, which makes me go faster. I'm hoping that when I become more proficient in climbing the rope, I can switch to the "scissor grip" to climb even faster.
As for the squat portion of this WOD, I tried to break them up into sets of 10. This worked well until the last set of back squats--7/3. I focused on keeping my feet straight so I could use the torque generated to get out of the bottom easier. It seemed to work well, thanks Kelly Starrett!
RESULTS:
35:59
This WOD was a great way to attack my weakness in the rope climb and become more proficient. Boots helped a lot more than wearing running shoes. The boots also helped in the squats since they have significantly less cushioning. They aren't exactly Oly Lifing shoes or even minimalist shoes, but they are more rigid than running shoes. Good thing I noticed that Vibram made the soles of my boots. The hardest part of this WOD was the rope climb. I tried to focus on using my legs more to climb the rope, but it takes too long to lock in the grip, reach with my hands, bring my legs to my chest, and stand up. Even though that's how I teach it to my CF Impavidus classes, I don't follow this technique. I have enough upperbody strength to pull myself up the rope while reestablishing my foot grip, which makes me go faster. I'm hoping that when I become more proficient in climbing the rope, I can switch to the "scissor grip" to climb even faster.
As for the squat portion of this WOD, I tried to break them up into sets of 10. This worked well until the last set of back squats--7/3. I focused on keeping my feet straight so I could use the torque generated to get out of the bottom easier. It seemed to work well, thanks Kelly Starrett!
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