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
1 comment:
Arms are still ‘tired’ from the Ring Row… I’ve never experienced anything quite like that! No more cramping, but fatigue still there.
My 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
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