After last week's effort of 90 chin-ups, I couldn't actually straighten my arms until yesterday (seriously!) and was really hoping we didn't have to do more chin-ups.. however when I looked at the board, pretty much the only thing it said was chin-ups!!!! And a lot of them too. The crossfit gods hate me.
10 overhead squats with a stick
15 sit-ups (GHD sit-ups for non- retards, ab mat sit-ups for me)
x 5 (50 squats, 75 sit-ups)
Then we had to practice dead-lifts at maximum weight for 8 reps. Something like that anyway, we basically had to start at a weight and do reps of 8 until we were about the heaviest we could lift for 3 x 8 reps.
There was another girl there who was as inexperienced as me, so we started on 30kg and then went to 35kg and then 40kg. It's amazing what a difference just 5kg can make! 40 was pretty heavy but it was more painful on your hands than anything, I'm going to get some nice callouses! We stopped at 40 cuz we knew what the WOD was and didn't want to kill ourselves before doing it.
20 Chin-ups, 10 Handstand push-ups
18 Chin-ups, 9 Handstand push-ups
16 Chin-ups, 8 Handstand push-ups
14 Chin-ups, 7 Handstand push-ups
12 Chin-ups, 6 Handstand push-ups
10 Chin-ups, 5 Handstand push-ups
8 Chin-ups, 4 Handstand push-ups
6 Chin-ups, 3 Handstand push-ups
4 Chin-ups, 2 Handstand push-ups
2 Chin-ups, 1 Handstand push-ups
Luckily they modified it for us newbies and we did the name number of chin-ups as push-ups (so 10Chin-ups, 10 push-ups, 9chin-ups, 9push-ups etc.) And we only did normal push-ups, not HSPU. It was still 55 of each and by the end the chin-ups were rubbish.
My arms still work today, we'll see about tomorrow!