Gladiators Ready? And a Crossfit Cameo
Have I mentioned before that I love Summer Saturdays? Technically, there are only 5 left to savor, so make the most of them!
I’d been thinking about Brown St Park all week, so I went back for more after a trip to the farmers market. I rocked the Nike Frees for this one since I scraped up my feet pretty good on the rope last time. The good news is my feet were spared further damage. Unfortunately, the same cannot be said for the exposed skin just above the tongue of the shoe…
Brown St Park WOD
After a nice warm-up, 5 rounds of:
Ring swings
Parallel bar traveling dips x 5
Up and over cargo net
Rope climbs
Tire flips x 5
Total time was 16-17 minutes. An absolute gasser that left me horizontal and panting in the shade after the last flip.
Didn’t break the fast until 2-3 hours later since WODs like this usually suppress the appetite. That’s another thing about paleo/primal eating – you don’t feel the need to “re-fuel” immediately after exercise. In fact, waiting a little while can increase hormone release!
Monday’s Cameo at CFP
Monday’s cameo at CFP was exactly what I was looking for: a heavy back squat and a challenging metcon. Since I was working locally, this was a no-brainer. With minimal driving time and at 22 hours fasted, I walked in relatively light and loose (for a Monday).
Back Squat: 225×5, 255×3, 285×2, 295×2
Metcon: OH Squat x 135 / HSPU (5, 4, 3, 2, 1, 2, 3, 4, 5) – 12:07 rx
The community aspect of CrossFit is a welcome change for those used to working out with only their iPod to keep them company. I must admit I almost always perform better with people around to compete against.
When I stopped working out there a year ago, there was one guy who always smoked me in these things. He was there last night, and I figured after working out solo, and for such little time over the past year, I’d get completely incinerated. However, I was pleasantly surprised to experience only a mild burn as he came in about a minute ahead of me. If someone told me a year ago that I could gain on this fire-breather while not really killing myself in the process, I’d be into it.
