When this guy tells you to run, you'd best get running. (elmcitycrossfit.com)
Benchmark WoD: "Nicole" - 20min AMRAP
400m Run
Max Rep Pull-ups
Score is # of pull-up successfully completed NOTE: Protect your hands: if you rip your WOD is terminated!
A pretty simple WoD... each round, you run a 400m (2x around the ECC parking lot), then do as many pull-ups as you can in a single set. If your hands come off the bar, or you're stuck resting at the bottom of the band, your round is done, and you're back on the run.
I felt pretty good on the runs, all 6 of them, though good is relative. I didn't feel like I was going to die, which for me is a great improvement. See my most recent post for reasons why I still think running sucks. Or at least, I still suck at it.
Pull-ups were even worse, but these have always been an issue for me. Part of it is being a big dude, but considering Coach Joe worked out with us today, and he's easily got a dozen pounds on me (pure muscle, mind you), AND he knocked out almost my entire total of pull-ups in his FIRST round, clearly the "big dude" hypothesis of sucking at pull-ups is out the window. Man, was THAT ever a convoluted sentence. Sorry. It's just a matter of working more on the pulling movements. Everyone manages to focus on pushing movements when they work out on their own (see my many years of weight lifting (on and off) doing ALL pressing movements.)
The overhead squat. Greg A (Original CrossFit Firebreather) demonstrates just how far down in the hole you have to go for full depth. (crossfit.com)
The POSE method of running is fast and efficient. Someday I hope to learn how to do it. For now, I'm focusing on having a high foot tempo, striking with the mid-front of my foot, and minimizing head-bob. Hopefully all of that more or less equals POSE. (http://www.amatterofwill.com/)
I felt a crap-ton better going into this workout than I did on Monday. While the toddler-inspired sleeping situation had NOT improved at all, I did a much better job of fueling going into it. I also pulled the scaling from a real site (CrossFit Brand X), which, until I get my Level 1 cert in December and become a bad-ass myself, at least means that whatever scaling I'm doing makes some amount of sense and isn't just me avoiding my weaknesses completely!
Warmed up with some active stretching, then jumped right in. It was thankfully a somewhat slow day in the weight room, with only a few kids working on their biceps (don't get me started...). I opted to set the treadmill to a fairly slow pace, knowing my tendency to completely die at about the 200m mark when I go too fast. So, 6.8 mph it was, and it wasn't bad. I actually managed to run all 5 rounds unbroken, which is pretty good. Next time a workout has 400s worked in, I'm definitely going up to 7mph, and working it up from there. If I ever get off my ass and try to work in some CrossFit Endurance interval work, I'm definitely starting at 7.
The one huge downside to using the treadmill was the time spent getting back up to speed each round... which was probably good for my recovery, but meant I was spending between 20-30 seconds waiting for the belt to speed back up. Not that it impacted my overall time THAT much... but still.
First three sets of overhead squats were all unbroken, and the last two I merely racked the bar on my back to give my shoulders a break. My legs were still fairly shot from Monday's dumbbell swings and wallballs, so after a few rounds, my quads were completely smoked. I know I was going deep into the bottom on the squats, but compared to the videos below, its possible I had some more room to drop. Hopefully working with a coach at the certification will reveal the opportunity for even more work! :S
I ended the workout with some gymnastics-style push-ups, working my hands back towards my waist, fingers pointing back towards my feet. Man, those sucked! I also tried a frog stance that resulted in something in my right hip cramping...so I ended it there. :D More of that to come!
Run 1600 meters
Rest 3 minutes
Run 1200 meters
Rest 2 minutes
Run 800 meters
Rest 1 minute
Run 400 meters
21:33
Done on a treadmill in AZ, wearing Puma indoor soccer shoes (ie, Sambas). Started off with a fairly brisk (for me) pace on the one mile, and kept bringing it down as needed to keep from tossing myself like a lawn dart into the useless and broken "multi-gym" hulking in the corner of the "exercise room." Feet and legs felt more or less fine after 2.5 miles of "pose-like" running (check out the Pose technique here...I have no doubt I'm not doing it right, having never been coached.) I did have a minor blister on my left big toe, in the crease area underneath, but I think my shoes just weren't tight enough. Legs were super-sore the next day, but it passed VERY quickly, definitely more muscle-sore than leg-pounding, heel-toe soreness. Awesome!!
