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July 11, 2011

CrossFit WOD

1600 M run

4 rounds:
10 lateral burpees
10 dead lifts, 105 lbs.

This is the first timed mile I have run since January.  My time then was 8:24.  My goal for today was sub-8.  I blew that out of the water with a 7:30!  I was totally shocked when I ran into the gym and looked at the clock.  Big thanks go out to Terilyn for letting me try to keep up with her :-)   I went into it with the ‘sprint the straights, jog the curves’ mentality that we learned in high school track, and sprinted a particular stretch each lap.  Worked like a charm.  I probably could’ve gone a little faster, but I knew that I had to leave a little in the tank for the burpees and deadlifts.  Let me tell you how bad those burpees sucked!  For those that don’t know what a burpee is, think pushup + jumping jack.  A lateral burpee is a pushup + jump over something to the side.  In this instance, we were jumping from side to side over the deadlift barbell.  I usually prefer lateral burpees to regular burpees, but after that mile, I just didn’t have enough gas.  I was able to do all of the deadlifts unbroken, but the burpees are what killed me.  My overall time was 14:48 Rx.

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