If running is bad, I don’t want to be right.

I began the morning with a 2-mile walk/run with Luke. He’s one goofy, gentle giant.

I coached the endurance WOD, with Laura, Katie, Jayme, Nick, Sarah, and Irina in attendance. (Michael Kelley was at CFD but did not attend the WOD. I think he was scared.)

Run 5 min @ 85% effort
3 min rest or active recovery 
Run 4 min @ 90 % effort
2 min rest or active recovery
Run 3 min @ 95% effort
2 min rest or active recovery
Run 2 min @ 95 – 100% effort

Running by feel and effort is always a challenge, but particularly for those who may be new to running. I encouraged athletes to use their breathing to help determine effort: 5 to 6 steps/breath for 85%; 4 steps/breath for 90%; 3 steps/breath for 95%; and 2 steps/breath for 100%. I probably ran 2 or more miles with runners, as I ran up to some and back to others.

I did not attend the 10am session, but instead asked Dave  permission to do my own WOD. He kindly agreed. Dave is occasionally nice, and by occasionally I mean weekends and holidays.

5 rounds for time of the following:
Run 200m
20 pull-upsRun 200m
20 pushups
Run 200m
20 air squats

Uhm, this is a “Paul WOD”, but it was nonetheless challenging. Do the math: 100 pull-ups, pushups, and air squats, and 3000m running. My goal was sub 25 minutes. I achieved this goal.

I completed all rounds of air squats (no surprise) and pushups (somewhat of a surprise) unbroken, as well as first 2 rounds of pull-ups. I completed third round of pull-ups in reps of 15 and 5, fourth round in reps of 12, 5, and 3, and final round in reps of 10, 4, 3, and 3.

Total time was 23:21, and splits were 4:25, 4:30, 4:45, 4:50, and 4:50.

I led the Community WOD, and there were about 16 or so in attendance, including some who had never been to a CrossFit box before. Today’s focus was Russian kettle bell swings, and the WOD was a 12 minute and 30 second AFAP/AMRAP of 15, 12, 9, 6, 3 (and then ladder back up if you finished) kettle bell swings and pushups, with a 200m run before and after each round.

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