Mediocre Runners

It was a pretty good week of working out and crossfitting.  The week started on Labor Day with a free crossfit session at Diesel.  It was one of the athletes last day before heading to the Marines, so the WOD was a doosey!

• 15 reps BB squat clean (155/ 100#)
• 30 Toes to bar
• 30 Box jumps (24/20″)
• 15 Handstand Push-Ups
• 30 Pistols (15 Left, then 15 Right)
• 30 Double Unders
• 15 reps BB Thruster (135/ 95#)
• 30 Pullups
• 30 Burpees
• 300′ OH Walking lunge (45/25# plate)

I had to scale the squat cleans (115#), HSPU (pike), thrusters (95#), and pistols (used wall), which all felt very appropriate.  Total time was 44:09, def a doosey!

I HAD to take Tuesday off after that WOD.  So my next workout was Wednesday; strength day.  The WOD was Push Press 3-3-3-3-3-3-3 reps.  We did this exact same WOD on July 28, so not too long ago where I maxed at 120#.  I knew I had to beat it and my lbs looked like this:  95,105,110,115,115,120,125!  Overall, not too shabby, plus I was still VERY sore from Monday.

Thursday’s WOD I was really looking forward to after it was posted late Wednesday night.  It consisted of:

4 rounds for time:  400m Run 500m Row.

Diesel only has 2 Concept2 rowers currently, and with 6 people, there is a bit of a bottleneck.  So we did the first ever team WOD at Diesel!  What it entailed was two 3-person teams, everyone does the run, and as a team we row 1500m.  A couple rules first tho.  Everyone on the team starts the run together (but can finish on their own), you can’t begin rowing until each team member is finished with the run.  My team consisted of one guy and one girl along with me.  As the alphas, the 2 guys rowed closer to 550-650m per round.  However, because of the team row, it allowed for more rest time which certainly helped with each 400m run.  Total time for my team was 33:49.  My goal for the workout individually was sub 16 minutes.  I’ll leave that for another day tho.

Pat rowing

I was really hoping to take Friday off, but after checking workout I couldn’t pass it up.

• 50 Sit-ups
• 21 Pull-ups
• 40 Sit-ups
• 18 Pull-ups
• 30 Sit-ups
• 15 Pull-ups
• 20 Sit-ups
• 12 Pull-ups
• 10 Sit-ups
• 9 Pull-ups

Since pull-ups are my new favorite exercise, I couldn’t pass up the opportunity to knock out 75 (with 150 situps)!  So I raced home from work, changed, and got to Diesel just in time.  I knocked this WOD out in 14:29 as Rx’d!  It’s a great feeling knowing that you didn’t have to scale a difficult WOD.  As I continue to crossfit, I’ll scale less and less WODs!

Alright, you’re all caught up now.  Until next time…