Classic wods incl speed training

With 5K coming up next two weekends, its about time I do some speed work. Very proud to do 400m at 6min/mi under complete control at end of the last wod. I increased stride rates to very high levels and tried to keep body as motionless as possible.

WOD#58 Fran! women's weight:( 20:05@149/185

Fran puts "class" in all of "classic" crossfit wods. Its quite hard and crossfitters often measure themselves by fran time similar to how runner quote 5K or 400m PRs. I really wanted to do fran at original spec (21-15-9 thursters and pullups) for future comparison but I still got no form to do thursters properly. I scaled down the weight from 95# to 65# (women's weight) and broke all routines in set of 3. I just cannot squat down enough in front squat position. I think this has something to do with my extreme inflexibility in shoulder and ham strings. I may not be able to do more complex weight lifting (overhead squat in particular) till my core and my flexibility improves. I am sort of in "blah" phase for pullups as I retrogressed back to set of 3 after doing 5 last time. I blame it on thrusters but we will see for upcoming pullup only wod.

The high point was doing all 9 thruster reps in last round without stopping. HR shot up to 185 which is quite amazing. 20minutes quite pathetic despite 65# weight.

WOD#59 ALL Cardio 28:31@164/196

3 rounds of 500m Row + 21 burpee + 400m (at 7:30, 7:30, 6:00). As expected, HR stayed very high at 160+ most of the time. Max HR touched 196 which is a high for wod (other time I reached 196 in wod was a 4mi race!) Burpees are exausting and unlike running where I cant really stop on a TM, Burpee gives excuse to take break which is not good.

BF in NY for 836mi

WOD#58 Fran! women's weight:( 20:05@149/185

WOD#59 ALL Cardio 28:31@164/196