Long time musician friend Dan Komarzec came over for his first taste of CrossFit today. After checking out a few skills, he had this WOD:
Run 200 meters, then
15 - 12 - 9
Squats
Pushups
Ring rows
Finish with another 200m run.
Time 19:14
Dan showed some great intensity. Way to go!
When Kirsten got home we did our WOD:
3 rounds
1 min thrusters
1 min rope pulls (from lying on our backs to upright)
4 min run 200m / rest for the remainder of the 4 min.
It went well, but my running form needs work.
KW reps (45# thrusters)
18 / 5
15 / 5
16 / 5
totals
49 / 15
CW reps (55# thrusters)
15 / 4
14 / 5
16 / 4
Totals
45 / 13
Life is good.
Ciao,
Charles
Arms are still ‘tired’ from the Ring Row… I’ve never experienced anything quite like that! No more cramping, but fatigue still there.
ReplyDeleteMy breathing actually feels really good; my lungs have more capacity probably because I was gasping for air during the workout!
I’ll see how enthused I am for my next WOD tomorrow... but today was awesome.
Thanks again buddy!
Dan Komarzec