Team WOD, 5k Row

Team Workout, with a group of 3:

Sprint 200

15 DB Thrusters, 40#

15 Pushups

Rotate

Sprint 200

15 DB Deadlift, 40#

15 Pullups

400m Relay

250 1-arm Snatch, 40#

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1 person works at a time, the first 2 segments are done as a whole. Time 25:12

~10 minutes later

Row 5k

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Time: 20:18. This was harder than I thought it would be. I never realized how uncomfortable the seat on a C2 was until I sat on it for more than 10 minutes at a time, but by the end I couldn't wait to get up. Over the last half, I tried to sprint for about 100-150 at a time every 500 in order to get my time down. Really killed it on the last 500

Active Recovery

5k at ~95%: 19:28.

I felt awesome today. This is a PR by a good amount over the past couple years, and shows that I've made a lot of progress on my running without doing many running workouts, just sticking with crossfit/sealfit and some CFE stuff.

Thanksgiving

Ended up running in a 5k Thanksgiving morning. I wasn't registered or anything so I stopped short of the finish, estimated about 3 miles total run. Time was 22:07 (7:32, 6:49, 7:45). The first mile was slow because there were at least 1000+ people in the race, so the start and first 1/4 mile I was weaving in and out of people trying to get going. I'm going to use this time to calculate my baseline PFT, combined with the 20 pull-ups I can do now and 100 crunches, this gives me a score of 275 (lower than I got last time...definitely need to shape up on the run).

This time gives me an idea of how much work I have to do. The course was pretty hilly, and I think I suffered there, so that's something I'm going to concentrate on. Also, my kneecap has been bothering me, not sure if it's from hitting it or what...but it's been pretty sore, and usually it gets worse after running. I'm going to take the next couple weeks off from running while I work on Starting Strength, hopefully giving the knee a chance to heal up a bit.

I was sore after the run as well...but I foam-rolled my legs when I got home, and they felt 100x better. This foam rolling thing is no joke, I can definitely notice a big difference in my muscle recovery between when I do and don't roll them