Gladiators Ready? And a Crossfit Cameo

Published 08/17/2010

Have I mentioned before that I love Summer Saturdays?  Technically there 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…

After a nice warmup, 5 rounds of:

  • Ring swings
  • Parallel bar travelling 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 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 hrs fasted, I walked in relatively (for a Monday) light and loose.

  • Back Squat 225×5, 255×3, 285×2, 295×2
  • OH Squat x 135/HSPU Metcon 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 only to experience 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.


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