Fitness - Pull ups & WOD (400m's) - 10/08

Yesterday's rest sure did do me well. I felt spry and ready to attack this morning's WOD. Then I saw what the WOD was and I wished I had taken today off, instead of yesterday.

Focus: 5x5 weighted dead hang pull ups
1x5 - 16 Kg (35#)
1x5 - 18 Kg (39.7#)
3x5 - 20 Kg (44.1#)

I felt strong on my pull ups, having a day of rest for my back and shoulders to recover felt nice. I tried to remain as explosive as possible with no kip and get my chest to the bar. On sets 1 & 2 I was able to achieve this from a dead hang. The last 2 sets were a grind, I was only able to get my chin barely above the bar. It was a good challenge though, I didn't have to use a kip.

After our focus we did some running drills and a little more light stretching before today's WOD.

WOD: 5 rounds of
400m run
2 minute rest

400m #1 - un-timed
400m #2 - 1:12
400m #3 - 1:17
400m #4 - 1:22
400m #5 - 1:17

Calories burned (focus, drills & WOD): 565

Our first one was just a warm up, we were told not to sprint this one, bot not to jog it either. Just a brisk once around the block at about 60% effort.

The goal for the other 4 was to sprint all out, each time, but try to keep your times as consistent as possible. Which sounds weird, obviously the times are going to get slower and slower, but you still have to try to sprint. There was to be no "sand bagging" in this one.

My initial goal was to keep all my times under 1:20. I just missed it on the 4th 400. I was pissed, I thought for sure I'd be able to stay under 1:20. So, on the last one I decided I wouldn't let me last 400m run be my slowest. I wanted to kick it in and post a faster time. It hurt pretty bad but I did get my time back under 1:20. It felt good, I was the only one that posted a faster time on their last 400.

To be honest, I was surprised at how slow my first timed one was. I know around a track I can run a sub 60 second 400 and I was hoping to have my first timed 400 this morning around 65-68 seconds. However, we were running on a sidewalk around 90 degree corners, which required some slowing down and negotiating. Not to mention it was garbage day so we were also dodging garbage cans. It must have looked funny to those dog walkers and people reading their morning paper.