not 100% yet - more like ... 30%

Warmup: was late and missed the warmup

WOD:

"Kelly"

Five rounds for time of:
Run 400 meters
30 Box jump, 24 inch box/20 inch box (*step up)
30 Wall ball shots, 20 pound ball/14 pound ball (*10# ball)

Results:

Round	Run	Box Jump	Wall Ball	Total
1-400m	2:50	1:44	2:08	6:44
2-200m	1:37	1:32	2:46	12:39
3-200m	1:38	2:02	2:16	18:36

Comments:

The cold is definitely not quite gone. I decided to do 50% volume after running perhaps my slowest 400m ever to start. Ok - that might be a slight exaggeration - but it was the slowest one in recent memory. Even at 50% volume i was very quickly feeling lightheaded and weak, and I decided to call it a night after round 3. I figured it wasn't worth pushing through and setting my recovery back just to prove a point.

So - 3/5 of 50% = 30% of the total workout. Yee Haw. I take some solace in considering that despite my weakened state, my wallballs were still significantly better than they were when i first started. Although, even using the 10# ball I still can't string them together.

Still - it was good to be doing ... something.

I am the anti-ninja.

I've been considering taking a half-volume week. I haven't had a rest week since Christmas, and I think I'm flirting with overtraining. After a two-day rest, my legs were still quite stiff from the weekend's squats and sprints. BUT, this was a named workout I'd never done, and one that I would actually be able to complete RX (so many of them I still have only done scaled), and its siren call won out in the end. CrossFit, why can't I quit you?

"Kelly"
Five rounds for time of:
Run 400 meters
30 Box jump, 24 inch box
30 Wall ball shots, 20 pound ball

33:53 RX
(splits: 5:03 | 7:03 | 7:47 | 7:42 | 6:16)

So the trick with this one, it seems, was to find a pace you could maintain without resting, and ride it through. I failed at this. My box jumps and wallballs, after the first round, were broken into sets so I could catch my breath - I did try to keep the rests to five deep breaths, but sometimes that just didn't feel like enough. I pushed hard in the final round, both because I wanted to finish strong and because Max was yelling at us to clear the room for the yoga class. That was pretty ugly - I was tasting copper in my mouth, I'm not sure if that's a good or bad sign.

About the anti-ninja thing. I am, apparently, a very clunky jumper. Whether it's box jumps or just jumping rope, I have not discovered the secret to quiet feet and soft landings. Both Max and Rebecca criticized me tonight for my heavy landings, but for the life of me I couldn't figure out how to soften them. I really need to figure this out, because this impact cannot be good for my knees and ankles (my ankle is going to be SO angry with me tomorrow). Maybe I need to do more seated calf raises...

Kelly

Five rounds for time of:
Run 400 meters
30 Box jump, 24 inch box
30 Wall ball shots, 20 pound ball

37:00

Ouch. That hurt. Switched to a 15# ball on the third round, and did 25 box-jumps throughout instead of 30 (first time jumping to 24" and I was a little scared - only tripped once!).