2011-02-10 Thursday Crossfit LS

5:30am workout at Crossfit Lee's Summit
WOD
Fight Gone Bad
In this workout you spend one minute at each of five stations, resulting in a a five-minute round after which a one-minute break is allowed before repeating. This event calls for three rounds. The clock does not reset or stop between exercises. On call of ‘rotate,’ the athletes must move to the next station immediately. One point is given for each rep, except on the rower, where each calorie is one point.

The stations are:
   1. Wall-ball: 20 pound ball, 10 ft target. (Reps)
   2. Sumo deadlift high-pull: 75 pounds (Reps)
   3. Box Jump: 20" box (Reps)
   4. Push-press: 75 pounds (Reps)
   5. Row: calories (Calories)

Results
309 Reps

Wall, 20, 19, 15
Sumo, 19, 15, 21
Box, 29, 26, 24
Push press, 32, 26, 23
Row, 14, 14, 12
Round total, 114, 100, 95

Recorded in garmin connect. The heart rate graph is interesting. I hit 194 bpm (95% of my max HR). At the beginning, between exercises you can see much sharper decreases and increases. As time continues the sharpness smoothes out. I am not recovering as well.

I am thinking about my goals for next time.
Wall 20 each round = 60
Sumo 20 each round = 60
Box 30 each round = 90
push press 28 each round = 84
Row, 14 each round = 42
Total reps = 336 which would be an increase of 27 reps.