6:00 am at Rancho Park less than 11 hours since my last CrossFit workout…
4 Turkish Get-Ups (~20 lbs of sand in a nifty bag)
5 Burpees (I’m sure you’re all beginning to see that Becca runs a benevolent dictatorship* by incorporating Burpees into the warm-up…)
The Turkish Get-Ups were actually less scary than I thought they would be. My left side was actually easier than my right, but I think it has something to do with the fact that I am used to locking joints on my left side to compensate with being naturally weaker on that side. As an Armenian, mentioning “Turkish” anything is a no-no, so while telling my mother about the workout, I had to convince her that in my case the exercise was called “Armenian” Get-Ups and you simply changed the modifier based on your ethnicity/nationality. Riiiight… moving forward.
I can’t do that many pull-ups, so Becca modified my pull-ups into starting with fully extended arms, helping my pull-up with a jump (until my chin was over the bar), and then going back down to a full extension of the arms. I realized about halfway through the first 20 that this modification was beginning to seed the foundations of a kipping pull-up as at the bottom I felt my shoulders open up and my chest extend forward. I also had to push a bit away from the bar in order to avoid banging my chin into when coming back down. Nice!
The Flag Push-ups (imagine doing a push-up and then at the top, extending one arm towards the sky while rotating your hips… think Cirque d’Soleil except without the rotating platform and the tiny, impossibly agile girl balancing at the end of your outstretched hand) were really helpful both in terms of a core workout and a stretch.
I can’t wait to see how I feel tomorrow morning as I’m still feeling the afterglow 10 hours later… also I still owe 18 burpees from Monday and will pound those out tonight.
*That being said, I’m sure after reading this post she’ll incorporate a tiger and a tennis ball in our next warm-up just to disabuse me of that notion… I can just see it now:
Becca: Hey guys, Z is a smart ass, so today we’re going to warm-up with my friend Montecore.
I profusely apologize to Siegfried and Roy (especially Roy) for that grossly inappropriate reference.