Real interesting WOD today and one that was new to me. Combined 1 thing that I am horrible at (running) and 1 thing that I am real solid at (back squats). Needless to say when put together it made for an interesting day.
5 rounds for time
400 m run
5 squats
When I see lifts come up without a prescribed weight I always spend too much time trying to determine what I'm going to go for. I flipped through my book and found my last squat day where we did 5 x 3 and I ended up my last set at 225. I remember that day as being one where I should have gone a little heavier. So, I essentially took the weight and looked up in the book for a 3 rep max close to that weight and scaled down to 75%. 205 was the magic number so I stuck with that. I've graduated from having a medicine ball underneath me sitting on a 10 lb plate to just the medicine ball. It's great progress but that extra little inch is taxing.
3-2-1
First round total was a around 3:10ish. The rounds after that were all 5 min in length. Our 400 route has a number of hills and as luck has it the first part of that is the most steep. While I ran the entire first 400 the tank was empty of gas and I ended up walking a little less than 50% of each lap after that. I kept the intensity up though so I was pleased with that. Squats were real solid. No breaks in reps. I had the weight and went 1, 2, 3, 4 and 5. My form is definitely improving but I need to focus on a few fundamentals. Deep breath filling up entire cavity and keeping weight on heels is key (I need to break in my Inov8's for these types of days).
23:40 was the total time. I'm pleased with it. Especially given that Monday was a boomerang trip to San Fran and I didn't eat that much today (stupid mistake on my part). I'm off to San Fran again tomorrow morning for meetings through Friday and I'll take my gear with me to at least get out and run. If I can motivate myself I'll check out the LaLanne (sp?) crossfit box. John D. recommends it highly.
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