Before I got into CrossFit I used to run a couple of 10 milers and half marathons every year for about a decade. And clock 20-30 miles a week in training runs.
Funny thing happened as I got stronger – I got slower and I had real trouble running mid distance. 400m sprints are fine, but miles? No, thank you. As body fat went from 22% to 9% the added muscle didn’t know how to run. I guess I never re-learned it as I traded in my slow-twitch (endurance) muscle fibers to the fast-twitch (power) variety… So I’m going back to my original endurance playbook of running 1-3 miler runs every other day to introduce my new fast twitch fibers to the rewards of the runner’s high… And with all of these added goals my daily WODs are getting all the more interesting…
Skills
– Unbroken handstand pushups (10 + 5)
Strength
– Back Squat 1-1-1-1-1 (260lbs)
MetCon
Every minute on the minute until you cannot complete within a minute:
– Sumo Deadlift High Pull (95lbs)
– Medicine ball cleans (20lbs)
Endurance
– Tabata Rowing – 8x 20sec row, 10sec rest
then immediately
– 1 mile run
TIME: 12:45
