500m Sprints

So, after a full rest day (thanks to a one day conference down in Columbus - which allowed me to sneak over to Rogue Fitness at lunch to grab another 24kg kettlebell, FTW!), I decided to the take on the CrossFit mainsite WOD today, which was:

4 rounds
500m row
3 min rest

I'd been curious about how fast I could do a 500m, last week I did a 1:42 as part of a WOD. So, after the usual warm up, I dove right in!

1:31, 1:47, 1:46, 1:43

Ouch. I came out super hot on the first one and was well under a 1:30 pace for a bit, then just dropped off, ack. That first heat took its' toll on me. The 2nd one was brutal, and I realized I had to have some kind of strategy. I settled into a good pace with the hope of getting in a kick at the end. I never really got the kick I was hoping for, but was able to hold the pace and increase a bit to end the 4th heat with a better number than the 2nd and 3rd heat.

My legs were like jello for a while after! I wrapped up the workout with a few rounds of pullups/GHDs/back extensions.

Pretty good WOD.