today was interesting. i did a crossfit workout, the first legit one in over a month, then after 15 min of rest rowed with charlie. 300 is a tough workout because it taxes you in many ways, but also you have to have endurance to continue at such a high intensity for a duration. good wod though.
"300"
25 Pullups
50 Deadlifts (95 lbs )
50 Pushups
50 Box jumps(24 inch box)
50 Floor wipers (95 lbs )
50 Kb Clean and Press (16Kg)
25 Pullups
i did 95 pounds for two reasons. one i haven't done deadlifts in over 2 months since i injured my hip doing them the last time. second i weigh 150lbs on a heavy day so deadlifting my body weight wasn't something i was interested in for my first wod in a long time. so i did evertyhing else rx'd though and it went awesome. i flew through the workout, did a few things unbroken, and beat my goal time. fun fun
300- 12:24
then i rowed with charlie.
500 m warm-up
6 x 500m sprint
times:
1:45.8
1:49.5
1:50.3
1:50.3
1:49.7
1:49.5
as you can see, very consistent. that is great. it means my training is working and i can hold a high intenisty at exactly the same power production for extended periods. very encouraging. fun workout. makes me miss two a days, which start soon in my IM training. yay
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