Unfortunately, I have had to put my CrossFit on temporary hiatus for several weeks while completing an office challenge based on number of minutes of exertion. Gone were the all-around workouts, replaced by pure cardio - typically walking and elliptical machine work. But today, I was set to cross the 1200 minute standard (8-week challenge), and so I decided to go over the top in style by returning triumphantly to CF with my favorite endurance WOD. (Note: Making it to 1200 minutes earns me a place in a drawing for a 5-day all-expenses paid trip to Miraval resort north of Tucson, AZ in December or January - GREAT for us Minnesotans who are normally trying to WOD in the snow and/or trudging through it to get to our box).
Thinking once again of Specialist Hamilton and the Big Red One at Fort Riley in Kansas (having grown up in the state), I set forth with the cannons going off in my head as I started to row. Reminder of the Hamilton WOD, scaled:
3 rounds for time
20 pushups (half regular, half kneeling)
20 modified pullups
Time - 30:09.3
When I did this WOD on 23 February:
Hamilton - RIP Puppies
Three rounds for time of:
Row 500 meters
15 Push-ups (sub push-up progression)
Run 500 meters (sub elliptical)
15 beginner Pull-ups
Damn. I have come a LONG way, baby. I wanted to do it as all regular pushups but had to go to half and half when I failed the 11th rep in set two SIX times. It’s no apples to apples comparison, but man, this shit works.
WOD analysis: Went out way too fast on the opening 500m - 2:05 opening 500. Burned out my arms for later. This time, it wasn’t the speed that got me - it was the effort in the body weight stuff. I have epic dead arms and didn’t severely crash my glucose the way I did when I did Hamilton in February. No shin splints from running, which excites many of my running friends. I might be able to take on a 5k sooner rather than later!
Sorry for writing a book and winning the Bore-Ass. I just wanted to share it all with everyone in all its glory!