WOD - "Griff"
For time:
Run 800 meters
Run 400 meters backwards
Run 800 meters
Run 400 meters backwards
I was equally intrigued an terrified as I came into the box today to find Jeff, another trainer who joined Sara to teach & time today's WOD. Jeff put me through a warmup that had me dripping. I was all prepped to do my typical handstand pushups, ring pushups, OH squats, etc and Jeff throws this at me:
Samson Stretch (both sides) - Inch Worm* - Crab Walk* - Twisting Lunges* - Bear Crawl*(*Length of the room)
Shit man that's a warmup? Geesh! I was warm, that's for sure...drenched as well. Safe to say I was nice and warm as we hit the street.
3...2...1...go! I was off at a comfortable pace as I felt great rounding 24th St. Every time I come back to running I feel better and better as I still run 800m sets unbroken. Will I do an unbroken mile? Certainly by the summer I think that's a reality. Granted I haven't seen a WOD with a mile run in it except for Murph, and, well, yeah let's not hope for that day to come anytime soon...
I finished the first 800 in less than seven minutes, which I thought was a great pace for me...a 12-minute mile for someone who is close to 300 lbs (though not as close as I used to be ;) isn't bad. Now the real fun began...I didn't have to look over my shoulder nearly as much as I thought. I think I trusted that whoever I didn't see would just get out of the way. I turned around at the Starbuck's on 6th and got a few double takes, and a random street guy started beeping as I was going by like the sound a truck makes when you back up. For the most part though it wasn't so bad...I turned back around for the next 800 at about 10-11 minutes and kept going. Surprisingly I did the WOD unbroken, so technically I guess you could say this was my first unbroken mile, split into two segments and sandwiched by a half mile of backwards running craziness. But I hit the finish line with a decent time.
WOD TIME: 20:44
I was surprisingly peppy after I finished, which turned out to be a good thing, because with time left on the clock Jeff & Sara presented the following cashout:
Run the stairs (all five flights)
3 Rounds for Time (10-minute limit)
Richard (who finished the WOD in like 1/2 the time I did) was with me for this one, and while he lapped me again (he always does), we were both slowing down bigtime getting the top couple of flights on the way up. The way down was cake, even though I didn't know it but my calves were going to be cooked shortly thereafter.
Cashout Time: 8:48
Man that was definitely a massive day. Between the warmup, the WOD and the cashout I'm TOAST. Not sure if tomorrow's a reality. If so I'll need to hit the sack super-early tonight. We'll see. For now I'm psyched I got through it. It's not every day you can start off with some backwards running and keep a smile on your face. Today was a pleasant, rare exception :).
Peace...
Only now reading up on your blog. I love it, especially this post. I remember the day well.
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