CrossFit

Tuesday, November 24, 2015

Coach Meriah

(11AM) Tom, Steve B, Tim, Michael, a couple of others and me

Warm Up

Run to the fence and back.  Then 3 rounds of a lap around the rig 5 ring rows, 5 burpees, 5 inch worms with dive bomber, 5 kips/leg raises and 10 Overhead squats with PVC.  We changed it up a little bit by shuffling around the rig.  I cut the reps short on nearly all of the rounds and still felt warm and ready to go for the workout.

WOD

For time 400m Run, 50 Pull ups, 400m Run, 50 Push-ups, 400m Run, 50 Sit-ups, 400m Run, 50 Air Squats.

I scaled this workout to 35 reps and finished in 18:22.  My first run was under 1:50, my last run was on the order of 2:30.  The pull ups were the toughest and took nearly four minutes.  I did 4 then 2, 2, 2, and then quickly went to singles.  Meriah tried to improve my form to focus on a kip from shoulders and engaging lats when “weightless.”  I was wildly swinging my legs and not maintaining a good hollow body.  For the push-ups I did sets of 5 to 20 and then sets of 3 to 32, before going 2 reps and 1 final rep.  I did the sit-ups in 3 sets and the air squats in 2 sets.

Finished with mobility – couch stretch.