Some days, the workout of the day manages to surprise me. Last night it was one thing on the app. Today it was something else. Just one more way that crossfit keeps us guessing.
After a rough start to my work day, it was time to head in for a workout. So I arrived for the 8:30 class with Coach Drea, Jonathan & Sarah, Melissa, Carrie, Jenny, and Logan. While sitting in the car, waiting for everybody to get there, Jonathan prompted me to actually look at the Triib app to see what the workout was for the day.
Instead of 10×1 front squats, which I was somewhat prepared for, we ended up doing a Hero WOD, which I wasn’t. Yes, crossfit is full of surprises. I only swore a little in the car when I saw the workout had sprints and double-unders in it. Just a little.
So we start to warm up and we did an interesting series of movements:
- shoulder smash, back and front on both sides with a Lacrosse ball
- Cossack squats, staying low
- Hamstring flosses
- PVC passthrus
- Scap push-ups (like cat-cow, but without bending elbows)
- a pec/shoulder stretch
- and some foot/ankle work at the rig
When that was done, we grabbed our jumpropes and did:
- 30 seconds of regular single-unders
- 30 seconds of “running” single-unders (otherwise known as “Brian fights his lack of physical skill for 30 seconds)
- and then double-under practice, where we “counted” our number of successes
I can do single-unders for a very long time. I did not do well with the rest of it. In fact, when she told us we’d declare how many we accomplished, I declared zero right off the bat. And you know what? I was correct in my prediction when I was done. 🙂
We then moved to the rig where we did a few pull-ups to warm-up that movement. I banged out five pretty easily and called it good, but made sure that I could shift to ring rows when my pull-ups gave up.
So what is “Emily”? It was created to honor Second Lt. Emily Jazmin Tatum Perez, 23, who was killed Sept. 12, 2006, when her Humvee was struck by an improvised explosive device as she was leading a convoy through Al Kifl, Iraq. She served in the 204th Support Battalion, 2nd Brigade, 4th Infantry Division of the U.S. Army.
You can read more about this remarkable young lady here at the CrossFit main site.
- Competitor: 10 rounds
- 30 double-unders
- 15 pull-ups
- 30 squats
- 100-m sprint
- Rest 2 minutes
- Performance: 8 rounds, same movements
- Fitness: 8 rounds, 30 single-unders, 10 ring rows, 20 squats, rest same
We were supposed to shoot for 2:30 per round and folks were getting 31-38 minute time scores.
So how’d I do? I changed the workout slightly to do 60 single-unders and a mix of pull-ups and ring-rows.
- 60 singles; 10 pull-ups, 5 ring rows; 30 air squats; 100m “sprint”: 2:46
- 2 minute rest (4:46)
- 60 singles; 8 pull-ups, 7 ring rows; 30 air squats; 100m “sprint”: 8:09 (3:23)
- 2 minute rest (10:09)
- 60 singles; 8 pull-ups, 7 ring rows; 30 air squats; 100m “sprint”: 13:32 (3:23)
- 2 minute rest (15:32)
- 60 singles; 6 pull-ups, 9 ring rows; 30 air squats; 100m “sprint”: 19:09 (3:37)
- 2 minute rest (21:09)
- 60 singles; 5 pull-ups, 10 ring rows; 30 air squats: 100m “sprint”: 25:20 (4:11)
- 2 minute rest (27:20)
- 60 singles; 6 pull-ups, 9 ring rows; 30 air squats; 100m “sprint”: 30:53 (3:33)
And I stopped there. I for some reason believed that the “fitness” side was actually 6 rounds, or I might have attempted to struggle on — but I was already bumping up against the 9:30 time cap for the class, so maybe not.
As soon as I know there’s a time cap, that enters my brain as a hard stop and I think that’s what happened today.
My average time was 3:29 or so, which is a full minute off the mark Drea set for us, but I kept moving so I’ll take it.
To try and shift this to a positive point of view, here’s what I have:
- I showed up
- I did 3/4 of the workout
- DNF > DNS
That’s it today really. 🙂 Everybody did awesome. Jonathan really nailed the double unders today, which was fantastic. And everybody was really pushing.
Great work! And thanks Drea!