John F. did a crossfit workout: Much like the Grinch'...

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great Squats & Rope Climbs

Much like the Grinch's heart, my forearms are now 3 sizes too large.

I hope I don't need to use my hands for anything tomorrow.

The workout:
75 pound Back squat, 50 reps
15 foot Rope climb, 5 ascents
75 pound Back squat, 40 reps
15 foot Rope climb, 4 ascents
75 pound Back squat, 30 reps
15 foot Rope climb, 3 ascents
75 pound Back squat, 20 reps
15 foot Rope climb, 2 ascents
75 pound Back squat, 10 reps
15 foot Rope climb, 1 ascent

My substitution for the rope climb is my own invention: http://twitpic.com/5t51j0
It's a 2" thick rope I wove, attached to my weight cable stack.

I don't have a 20 foot ceiling to attach a climbing rope to, so this is the next-best thing I can do. You sit cross-leg on the floor, pull down the rope and up comes the weight stack.

It's not a great substitution for all rope climbing does/requires—there's virtually no lower body or core action—but it's a m*********er for your grip, and works a lot of the same upper body muscles. So, at least I'm getting something accomplished.

For the distance the rope moves, I figure I have to lift (and lower) the stack 8 times to equal one 15 foot rope climb. So my numbers looked something like this:

75 pound Back squat, 50 reps
Rope pull-down, 40 reps
75 pound Back squat, 40 reps
Rope pull-down, 32 reps
75 pound Back squat, 30 reps
Rope pull-down, 24 reps
75 pound Back squat, 20 reps
Rope pull-down, 16 reps
75 pound Back squat, 10 reps
Rope pull-down, 8 reps

Otherwise I did the workout as recommended.

Happy Friday, y'all!

  • Jason W.
    Jason W.

    first time i read this i thought it said squats & gobbles and got kinda heated... good jobs though my friend!

    almost 6 years ago Like1 person

  • John F.
    John F.

    the Squats & Gobbles are on Chickin' Pickin' Thursday, not Funtastic Friday.

    almost 6 years ago Like

  • John F.
    John F.

    Oh, and not that anyone gives a flying fiddle, but my warm-up was 3 sets of: Samson stretch, twisting side plank, kettlebell swings.
    I hope the Library of Congress is getting all this—I'm going to want to look it up in 50 years.

    almost 6 years ago Like

  • Nik W.
    Nik W.

    Nice modification to the rope climb! My god, 15 rope climbs in the original wod seems crazy hard. I was beat after 1 climb yesterday.

    almost 6 years ago Like

  • John F.
    John F.

    Seriously. Sometimes the recommendations are just completely crazy.

    almost 6 years ago Like1 person