2011-03-09 Wednesday Crossfit Mainsite

This is the crossfit mainsite workout from yesterday 2011-03-08. I wanted to work this in because I think the running pieces of workouts can be a strong point for me. I want to make sure and be great at my strong points while minimizing (but not over-focusing on) my weaknesses.

5:00am Lee's Summit North Track

WOD

10 rounds for time

100m run

90 seconds rest

http://connect.garmin.com/activity/72101509

Total time 16:00. Range on 100m as 13-16 seconds per. The one 16 second 100 was my first and it was kind of a warm up as I just jumped right into this workout without any warm up.

Round | time

1 16

2 15

3 15

4 13

5 14

6 14

7 15

8 14

9 14

10 13

I held back a little. In retrospect I should have pushed a little more shooting for 12-13 every round.

There was a strong wind from the north which made rounds 1,3,5,7,9 a littler tougher but I got the benefit on the other rounds as I was running north/south. I 

I ran in my chucks (well, my faded glory off brand chucks). I am not sure if it is the shoe or lack of sprinting or combination of both but my arches hurt a little while running. Pinky toe was rubbing the outside of shoe. Turned out to be ok.