Friday, February 18, 2011

Kelly - Another named CF WOD


5 rounds for time of:
Run 400 meters
30 Box jump, 24 " box
30 Wall ball shots, 12# to 10' target

Results: It took me a disappointing 40:30. This was my first time doing this WOD so I wasn't quite sure what to expect. Now I know - it seriously sucks, and I seriously struggled through it.

The run was the only part that I felt pretty good about. 400 meters isn't long and I felt like I kept a fairly good pace throughout the WOD.

After the run, I was faced with jumping on a 24" box. I, of course, stood around trying to catch my breath and convince myself to jump on the box. I spent so much time between each jump - it was bad...very, very bad. What I learned after the WOD was I should: step up or jump up on the box immediately after the run, if tired step-up on the box until ready to jump again, and step down as an alternative to jumping down. I suspect if I use these recommendations I will gain some time.

As for the wall balls, I really don't suck at this movement but today I could not find a rhythm! I seriously struggled with these today - I would do 1 or 2 at a time then stand around before finally picking up the ball again. I would repeat this until I reached 30. It felt very chaotic.

Crossfit Endurance:

I decided that even though I did a longer workout this morning, I was in real need for longer interval training. I decided on 1250 meter sprints x 5 w/ 3 minute rest:

1- 7:16, with 96 ft gain
2- 5:51, with 109 ft gain
3- 6:19, with 124 ft gain
4- 5:54, with 86 ft gain
5- 6:12, with 153 ft gain

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