On Wednesday (3/10/2010) night, we did a little number that I thought I did pretty well at. It was three rounds of:

• 400m run
• 10 clean to overhead (135lb – Rx)
• 10 pull ups

My time here was somewhere in the 23:46 area. I don’t remember exactly, but I think that’s right. Like I said, I thought I did pretty well on this one. I didn’t take any walk breaks on the 400’s, although, my last run was SO slow I may as well have been power-walking with my AM/FM headphones on. I felt strong on all of the clean to overheads and OK on the pull ups. I think I could have done more pull ups unbroken, but still, I was happy with my effort.

Friday (3/12/2010), I managed to get out of the house to workout. I was happy that I did because we did “Baseline” two times. The way the workout was written was:

• “Baseline” (500m row, 40 squats, 30 sit ups, 20 push ups, 10 pull ups)
• Rest 3 minutes
• “Baseline” (500m row, 40 squats, 30 sit ups, 20 push ups, 10 pull ups)

There were not enough rowers for us all so we went in heats. The rest ended up being “until the next heat finished” which was closer to about 6 minutes. Again, I improved my baseline time. The last time we did baseline (the night we did it 3x), I did my first round in 5:00 flat. I was using a band (don’t remember the color).

This time, I finished my first round in 4:43. That’s an additional 17 seconds off my original baseline time of 5:40 on my first day of Crossfit. I have gone from jumping to band to kipping pull ups all in less than a year and that makes me happy. I have improved my time while making the workout harder. Cool.

The second set took me 5:14, just about 30 seconds longer than my first set. About 150m into the row, I felt my energy bottom out. It was all mental from there.