Thanks to CrossFit, I completed my first triathlon this morning before work. Stoked!
Did it as Rx’d, except went 10 meters more on the swim. Time 1:35:49, which includes transitions.
760 meter swim in backyard pool: 31:35
20k on Spin bike: 34.39
5k run on roads: 23:10
I’ve always been a runner and always afraid of triathlons because I am not an efficient (aka good) swimmer.
I give major kudos to CF Main Site programming because that’s what I’ve been doing since the first week of April, with some additional running here and there.
My improvements in CF WODs gave me the confidence to go for this triathlon today. Truly feeling blessed!
Three rounds for time of:
95 pound Hang power cleans, 15 reps
‘Enjoyed’ this one. Tough. Hottest day of the year so far in the UK, so it was tough (did the WOD outside). Left my phone on the bench with the stop watch running, but when I went to press stop, the phone had crashed because it was in the sun, so I didn’t get a time. I estimate between 10-12 minutes.
4 rounds of: 15R/15L pistol practice (off 4,8,11,14inch platforms) & 15 lunges
7x 10reps SDL, 24k KB (narrowed stance for vertical shins, moving up from here…)
CFSB ME Work 2013 Cycle4 week7
HSPU EMOM; got 10x2reps
Attempt 3x7reps @120#; got 3x7 [1min rest b/w sets]
Attempt 10x2reps @95# speed work every 30sec; got 10x2
HSPU- VERY pleased, no shoulder pain.
BP- Close grip. No issues. Working up from here.
WOD (MODIFIED from BrandX 7/17/13)
400m run (there-and-back)=1:48
500m C2 row=1:40
400m run (there-and-back)=1:43
500m C2 row=1:41
10 good mornings, 45,75,95#
10 strict k2e