CrossFit Day 56
Today’s workout was the monthly hero workout — “Michael” (previously: Nov 17, Oct 25, Sep 19). I posted a time significantly faster in November than I did in October. Let’s see if we can get this bad boy under 30 minutes tonight.
By way of reminder, here’s tonight’s work. Three rounds for time of:
- 800 m run
- 50 back extensions, standing (30# DB back of neck)
- 50 situps
The first part is the 800 m run. There’s a route I always run for this distance that circles the block near my house. The only road I have to cross is the one directly in front of my house, usually at the intersection a couple of doors down. Every single time I have to cross that street, some car was either turning or a line of cars made me break my pace to wait for them to cross. Don’t you people know I’m trying to get my workout on? How dare you sweatblock me on my own street! <gesture type=”shake” item=”fist” />
The rounds of back extensions always go much faster than the situps, but I tried to keep a solid pace going, both with the runs and the other exercises. Despite a slow middle run (4:12), I managed to race against the clock at the end of the third round of situps and, like the other day, finished more than a minute faster than my stated goal. Whew. Good workout.
My results: 28:50, 8:13 zone (hard); HR: 161 avg, 187 max; 396 cal
Improvement: 3:43 faster.
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