Saturday, May 10, 2008

A CrossFit workout I'm calling "Legs"...

So even though I have contracted the bubonic plague yet again, I went to go hit a workout this morning. Yes, I'm well aware that this was probably not the smartest idea I've ever had, but at this point, I really can't afford to miss a training day. With a 5K in 20 days, I need to make sure I'm working out 4 days a week at least with CrossFit and still running. So, the other day, I was talking to Jerry about my races, and he had asked if I had seen the WOD where the whole workout was 4x800M for time. I said I had seen it but hadn't done it. Well today I decided was a good day to go hit that, so I did. Here's what my fun looked like today.

4 rounds
Rock bottom squat hold x:20
:10 rest between
Squat form work

4X800 Meters rested 2:00 between rounds
Tabata wall ball-Full 8 rounds (I had to use 8 lbs because that was all I had)

I have really been struggling with my squat form lately which is why I went so leg heavy today. I really wanted to work on getting my weight back on my heels when I'm dropping into my squat. I've been popping up a lot on my toes and I want to try to make sure that I'm getting my form down so that I can improve my squat cleans, and the sots press if we hit that again. I have to say, I was a little disappointed in the run times considering that my 400M time is lower than a 1:30. Using the law of averages, 800M should take me 3:00, just over 3:00 if I have some lag time since I'm doing two 400M runs back to back. But today that just wasn't happening. The Indy Pace Car stayed true though. Round 1-4:00 Round 2-3:58 Round 3-4:05 Round 4- 4:20

After that I decided to hit the tabatas. I was only going to hit 6 rounds, but then decided to hang for the full 8. My tabata wall ball was only 7, 3 or 4 less than normal, but I was really trying to focus more on my form as I dropped than on speed. All in all, I didn't think this one was too bad, but it still hurt. Now it's time to go get ready for work. I'm on the 3rd floor... so stairs for time tonight... 3-2-1 GO!


georgia said...

Your times are actually really good for a "non-runner" doing middle distance. 800m are the hardest to run. Period. There's no lap to actively rest and regroup's all peddle to the metal. You did great. :)

georgia said...
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Katie said...

Thanks Georgia! I miss you over the weekends! You always keep my spirits up! :) I feel like I haven't seen you in forever! :( Boo....