Wednesday, February 27, 2013
I first did this workout around July last year when I was a relative newbie to CF. I scaled the workout to 15 minutes, did jumping pull ups and knee pushups. My score was 12 rounds. My second attempt was in October last year. I had to do this one at home and because I had no bands I had to do jumping pull ups again and chose to do knee pushups again (the pushups are the hardest bit). I improved my score by 4 and was ecstatic.
Today I chose to use the purple band (it goes in order of the assistance it provides blue, green, purple, orange). This workout has a high volume of work so there is no way I could do it unassisted. I also chose to do bench pushup which is the next scaling up from knee push ups.
It was a really tough workout and I was no-repped a couple of times for not quite getting my chin over the bar or chest touching the bench. I appreciate my partner doing that as it will make me stronger in the long run and it also ensures that I always try for good reps ... it doesn't help me if my form gets sloppy. I was incredibly happy when I got 14 rounds plus an extra 4 pull ups. It wasn't far off my October score but a lot harder scaling so there was a big thumbs up for progress today :-)