WOD
With a continuous running clock Run 1 mile for time while completing 20 squats every two minutes.
Post overall time and total number of squats to comments.
REMINDER: The Saturday 9am is cancelled. Get this one in on your own.
FYI 4 laps of a track equals one mile.
We’re going to meet at 9:30 this morning to do this WOD at the UNCA track. I hope someone can bring a working stopwatch. :-!
CrossFit Asheville was well represented at this morning’s WOD! We enjoyed being outside on a beautiful crisp fall morning, and warming up and running on a nice outdoor track, free of leaves… flat and even and rubbery. Awesome.
T-Bone (Tamara), Dawn, Tom Rehm, Mike Petersen, and myself threw down. We were a little confused at first about the rules for the WOD but a phone call to Shanna sorted it out. Squats happen at 2:00, 4:00, 6:00, 8:00 etc. However long it takes you to do your 20 squats (e.g. anywhere from 20-60 seconds), you run in the remaining time until the next 2 minute interval is up.
Athlete * Time * # Squats * Notes
Tom R * 7:44 * 60 * as Rx’d
Matt B * 9:32 * 80 * as Rx’d
Dawn * 11:44 * 100 * as Rx’d
Mike P * 12:30 * 100 * Squats capped at 100
T-Bone * 12:50 * 100 * Squats capped at 100
Before we began this workout, we had agreed on a 100 squat cap, as Dawn feared she would never finish the WOD as Rx’d. But she did! Way to go Dawn. Neither Mike P nor T-Bone strictly needed the cap; both were within about 150 meters of the finish line at 12:00.
I think this shows that a better cap number to assuage fears or to safeguard against slower runners or squatters getting overwhelmed by this WOD would be 120.
It was a a gorgeous morning! If I had been thinking clearly I would have done the last 20 squats, but honestly, I’m happy with what I did. Since this was only my third time running in over two months, I was pretty sure my leg was not going to make it one mile. But, thankfully, I was wrong. Thanks for organizing, Matt! I’m really glad I did this one.
So, if we are capping the squats at 100, I will go up to the track and do this. I don’t have a stop- watch, but lets face it: if I get through running a mile in ANY amount of time ALIVE it will be nothing short of a miracle. My 5:20am class will be amazed, especially since I can barely run the scaled down version of every WOD. Still no smoking since July 24th, but who’s counting the days any more??? I’ll let you know that I’m still alive when I return from the track. I guess I should figure out where a track is first…
Shanna, thanks for the programming, we just finished an extended CrossFit Asheville month with “Fran”. Your programming is great and we had some fun, pain and hard work. I am going to keep mixing in some of your WOD’s with my crew. Thanks, Jerry
Alright. I made it in 16:21, but only did 80 squats – one at the end of each 1/4 mile. I actually jogged the entire 1st quarter, then jogged the long parts and walked the curves the rest of the time. I am REALLY REALLY REALLY proud of myself for a)going by myself to exercise in a public place and b)finishing the WOD. YEAH ME!!!!
Kate…ROCK IT, WOMAN! I am really, really, really proud of you too!
If anyone didn’t get to this WOD yesterday and wants to do it today, Tara and I are meeting at the UNCA track at 9:30 am this morning.
Brian, Hannah, Ari and I met Tara and Own at the track this morning. Owen served as time keeper for Brian and Tara, and I timed myself doing 400m runs with full recovery between each run.
Brian * 9:43 * 80 * as Rx’d
Tamara * 1:32 * 1:35 * 1:40 * 1:36
I pretty much gave up on that third run with 75m to go. I realized that a lot of getting back in the groove is mental. I mean, I am not going to die running 75m more…it just feels that way, haha.
I huffed, I puffed and I finished with the horrendous time of like 17:10 doing it the way Kate did with 20 squats after each lap. Thanks to the Cohens for kicking up plenty of dust for me to choke on and Owen for being the worlds best time keeper. haha.
Thanks to all who keep the CFA spirit alive when the coaches are out of town! Great work everyone!!