I completed a half marathon on Sunday. (more details later) I somehow kept a consistent pace the entire race. To be honest, I didn't train much. I thank crossfit for helping me get through this race.
Back to Monday, it looked tough. I knew I'd take a little longer than most WODs.
Front squat 65%x3, 74%x3, 83%x3+++, (73#, 79#, 83#)
5 RFT
30 sledgehammer swings (10#)
20 overhead lunge, with hammer
10 ring push-ups
The front squats were great for my sore quads. I took it easy on the weight to ensure I could get the weight back up instead of falling. Then we were onto the WOD-now it doesn't sound tough but then you realize it is 5 ROUNDS. That's a lot. I started with alternating swings (not preferred by most coaches at my box) since it's easier to switch every swing than after counting half way through. I was first out of 7 onto the lunges. Huge surprise! I was able to complete this whole WOD in 14:16. We started late and I ended 5 minutes after the class ended and the new class was coming in. I finished first. Yes, FIRST. Who knew. I'm glad we didn't have burpees though I though with the pushups or lunges someone would pass me and get a lead on those swings.
In the end, I felt great walking away knowing what I had just completed. Then I went to teach a bootcamp class where I winced each time I had to demonstrate a squat, lunge, or leg stretch. And of course, last night was endurance Monday at derby. We did tons of side shuffles, 50 sit ups and 25 push ups each round. Off skates I probably went through 7x. On skates, we got with a partner and we went through 5x again. Needless to say, my abs are feeling great today. And push ups are always great!
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