Last night (Wednesday, 7/21/2010), we showed up for a short WOD at CFCP:

• 50 air squats
• Run 1 mile

Rest, then do 100 v-ups (aka jackknives).

My times were:

• 50 air squats: 49s
• Mile: 10:01
• Combined: 10:50
• 100 v-ups: 5:19

What went well?

I did the squats unbroken. I was pretty happy about that. My running was OK. I was shooting for a sub 10 min mile, but I guess I missed it by a few seconds.

What needs improvement?

My running speed definitely needs to go out. I was the first of four out the door, but third back into the building. Two guys went right past me b/c I run at a snails pace.

The v-ups sucked. I tried really hard to get my back up off the floor, but once I got passed about 35, I couldn’t and my stomach muscles would have some nice spasms and cramps with every rep.

Overall feel?

I felt weak, slow, and sluggish (as always) on the run. The v-ups borderline hurt but I just kept at them until it was over.