WOD: Speed Work - 600m Supersets (36 degrees/ 23 degrees w/ wind chill factor)
Warm up @ L1 and L2 for 1 mile
Non-Technical Approach: Run 200m @ L5 (your fastest possible pace) immediately followed by 400m @ L4. Repeat 3-4 times after total recovery between each set.
Times: 2:36, 2:45, 2:53, and 3:01. I took a 2:30 recovery break between each set. I felt a little nauseous but didn't puke. Yay! I hate to vomit.
Afterward, I went inside the gym to check my bench press max. I haven't done bench press in I don't know how long since starting CrossFit. I always seems to miss the bench WOD's. I was pretty happy though. I maxed @ 275#. At least I can bench more than my body weight.
1 x 135# x 12
1 x 225# x 1
1 x 250# x 1
1 x 275# x 1
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