Eric Frey.net

On the heels of the disappointment with yesterday’s workout, I did another new Crossfit Hero workout today. This one is “Erin“.

Biked the one mile to the pull up bars I use with dumbbells in my back pack. All I have is 12.5# dumbbells, so I didn’t use the prescribed 40# for this workout. That’s fine, though. 20# would have kicked my butt. 12.5 was challenging, but not killer. Hell, I’m almost ashamed to admit that. Anyhow, here’s the workout:

5 rounds for time of 15 dumbbell split cleans + 21 pullups.

So, I scaled the weight, and subbed jumping pullups since I still can’t do more than 5 pullups consecutively. Again, almost ashamed to admit that.

After warming up, I finished this one in 13:11. This was a fun workout, and I was a bit more inclined to attack the jumping pullups harder than I did yesterday after not feeling any adverse effects from yesterday’s workout. I had not done dumbbell split cleans before, but they were awesome. One point of caution if you try them. Watch your form! I’d make sure you can do a dumbbell lunge with good form first. You don’t want your knees or hip turning out on this one for sure. As fatigue set in I had a couple reps where my rear foot would turn out just a bit. Not enough to injure, but enough to remind me to get it straight on the next rep. Here’s a video of the split clean to give you an idea of what it’s all about.

These olympic lift inspired exercises are great for building explosive power throughout the entire body. As I was doing this I could feel how it could really help build an fast and powerful lunging karate punch. Good stuff for sure!