Drew created this WOD. If it sucks, blame him. I did make a few mods-
Run 1 mile
7 min AMRAP:
10 push ups
10 sit ups
10 squats
Run 1 mile
Record your time for the miles and your rounds for the AMRAP. The exercises should all be completed with no rest between events. Move from mile to AMRAP to mile.
Time/Rounds- 3:15/ 10 rounds and 3 sit ups/ 3:44
Warm up- I did some DU practice, ballistic stretching, push ups, sit ups, squats and took off.
WOD- I woke up with some significant tenderness in the heels today. As a result, I modified the WOD to a 1/2 mile on the front end and back end. I ran in the VFFs and I will say that they force you to stay off the heels and they also force you to have a really high turnover if you're running fast. I went unbroken on all rounds except for the very last. I went 8/2 on the push ups, rolled over and hit the sit ups and the timer went off.
3-2-1...GO!
Great APFT prep, but a suckfest none the less. My mile times were 7:16 and 7:32. Not bad at all for me. My last APFT 2 mile time was 17:07. I did the math and today's miles combined was a 14:48. Oh... my last APFT was in early April... the 5th I think. As for the rest of it, I managed 9 rounds and 3 sit-ups. Total time 22:20. Not to bad for the old guy in the group. CrossFit WORKS!!!!
ReplyDelete