Today I was feeling a little uninspired when it came to nailing down a workout. Earlier in the day I perused the CrossFit main site ideas without much luck. I got somewhat discouraged because it seemed like every WOD involved a lot of things that I still can't do yet -weighted over head squats, double-unders, sprinting, weighted... well, anything. Then later as I was warming up on the stair machine, my workout partner looked at my phone and said, "What about 800m speed walking, 100 pushups, 100 situps, 800 speed walking?" I thought to myself, "Dang! I could SO do that!" In fact, it was like the WOD was made for me. Done deal, I had a WOD for the day. He mentioned it was from CrossFit Sparta and realized I totally forgot about checking their site. They typically have great WODs, so THANK YOU CrossFit Sparta for posting a WOD that even I can do in my slightly less than awesome state!
Another thing to note is the "for time" piece. Ever since surgery, I haven't done much of anything for time. There have been little to no AMRAP (as many rounds as possible) or "for time" WODs in my recent past. It's just not practical or a good idea at this point for most exercises. I'm focusing on just doing right now, I'm not worried about nailing 20 rounds of Annie (for now ;). You must perfect form before you add speed. This is an especially critical time for me to live by these words. However, I must say although I've put down the watch, lately I have been trying to go through exercises as quickly as I can. It's generally a far cry from what I was doing, but none the less I'm working on adding speed and pushing through the "good pain". Just when I think that I'll never run again because jogging down that hall hurt, I jump on the treadmill, modify my posture and the ramp, FOCUS and my hope is restored. I have to say that I really do miss thrusters, snatches, burbees (I think) and back squats, but speed walking is going to join my rotation for sure!
800M SPEED WALK
800M SPEED WALK
I dare you to try this. I think you'll be pleasantly surprised at how hard it is to seriously speed walk this far. My shins were in a bit of pain during this WOD. It would have been easier to run.