Kicking and Screaming

WOD

run 400m (1:04*, 1:24,1:27)
kettlebell swing, 1.5 pood, max reps (15, 25, 35)
rest 5:00
3 rounds

* PR by 8 seconds, finally ELITE!!! It was crazy. Thanks Ben for coming out the gate fast and keeping it close.

"Go out strong, not slow. Then put the hammer down."
Larsen Jensen, 400m freestyle American record holder

Notes: Another Crossfit Ventura jem. Last day of workouts, I'm starting the taper for my challenge. I don't have records from high school Track days, but that might be my fastest 400m ever. I ran the first 100m not super fast, picked up the pace for the next 100m, and kicked like a bastard mule for the last 200m. 5:00 mile is possible. BELIEVE.

Dropping the Hammer

WOD

1) 100m sprint X 5, (sub :15,:15,:15,:16,:14*), rest as needed

2) Tabata row (meters : 99, 100, 98, 97, 96, 98, 98, 96)

rest 15:00

3) Tabata row (meters : all 100+)

The shoe of champions

4) L-sit, 10s on 10s off, 6 rounds

"Let fury have the hour, anger can be power
Do you know that you can use it?"
- The Clash

* PR!!! That might be the fastest 100m I have ever run, including my 4 years of high school varsity track

Notes: Something click in the last 100m sprint, a combination of anger and desire. I forgot to switch to All-stars for the first row intervals. Once I switched, it was a cake walk. By cake walk, I mean I couldn't see and felt like puking at the end.