Monday, April 18, 2011

The Outside-Inside WOD

I rolled up to an incredible sight on the sidewalk out in front of the building that houses Crossfit NYC.  People were doing the WOD right there on the sidewalk...pushups, sit-ups, squats and Supermans subbed for back extensions.  Not that I'd be embarrassed to hit the streets with them, but something about the discomfort of pavement and/or cement takes a bit of the charm out of the WOD.  Granted if you're going to do a workout that would make the everyman vomit, you might as well throw in some unforgiving hard ground for good measure.  Safe to say though, if I had the option to do the WOD inside I'd happily take what comforts the floors of the Black Box afford me.

Three rounds for time of:
Run 100 meters
50 Push-ups
Run 100 meters
50 Sit-ups
Run 100 meters
50 Squats
Run 100 meters
50 Back extensions

Kevin went over the movements and gave us the choice to do the WOD inside.  There were cones set up on opposite sides of the room to measure out the runs.  Three lengths of the room equaled 100 meters.  I knew the volume of pushups was going to be challenging, but I figured at this point if I can't crank out 150 pushups in a WOD, well, I guess I'll just have to do less :).  And that, unfortunately, is exactly what I did...but for reasons other than capacity...

3...2...1...Go! I hobbled a bit through the first run...those lunges weren't letting go of me just yet, but I wasn't in enough pain to slow my pace down.  Either way 100 meters at a time was very doable, even if I needed to warm up through the first round before the soreness subsided.  I cranked out pushups 10 at a time, swung my arms out between sets, and got through them without much trouble.  Round after round the runs got better, the reps more fluid, and I definitely hit my stride, but I realized my pace wasn't to fantastic...

As the clock was in the 50s and I was starting the third round, I did the math and I simply didn't have time to finish and make it to work on time if I did 50 reps of each exercise.  Kevin told us before the WOD started that we could scale to 35 reps, and I didn't consider this for a second until now.  So I figured that's just how it had to be...rounds 1 & 2 RX'ed, round 3 scaled...not a big deal...still more than 500 reps total, and one hell of a workout.

WOD Time: 39:43

A big thanks to Anthony & Tim for continuing their tradition of doing the exercises alongside me for my last round, even though their workout was already done. Shout out to the street people…I’m sure there were plenty of Paleo-friendly snacks on the sidewalk no matter which way you turned your head. If you looked hard enough I’m sure you could see the remains of my quadriceps, which have been MIA ever since International Lunge Day.

And of course, thanks to Kevin P for allowing me to demonstrate back extensions going into minute 40 of my WOD, so the new folks can see what it looks like to lose control of your form, your balance, and your glands after 540 reps and running a 1/4 mile.

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