The training was good. It was challenging. I enjoyed it. It was even exciting... when we got to the 200 meter sprints.
The CrossFit workout is divided into 3 phases. There is the warm-up phase, there is an agility and flexibility phase, and then you have the Workout or WOD phase. The head coach--and that is what they call him--will write a to-do list on a dry erase board under each of those three headers. This is the game plan for the workout.
So our warm up phase consisted of the following items repeated three times:
- 400 Meters of Olympic Rowing
- PCB pipe stretches
- 10 push ups
- 10 pull ups
- 10 kettle bell swings.
The skills phase consisted of the following items:
- 20x jump rope.
- 10 reps of Lunges
- 10x pull ups
- 10 Olympic crawls
The actual WOD consisted of the following items
- 200 meter sprint
- 10x burpees
- 10x kettle bell swings
- 15x straight leg situps
- 10x jump rope
The WOD pattern was repeated as many times as possible for 20 minutes. I managed 4 complete reps of this pattern and a little more running. The running was exciting.
Due to my knee problems and my body weight, I haven't run in years. I honestly didn't know how my knees would respond to the running. I just stayed in the moment and decided I had to give it my best shot. It turned out I made that 200 meter run and it was easier the second time around. It was easier still on the third rep. By the third rep, I wasn't worried about whether my knee would suddenly shatter and my leg fold up in a bizarre way.
To know that I can run again--and not super slow either--was a great revelation. If CrossFit restores my running ability, it will have done more than enough for me. I suspect it will do a little bit more.
I had some knee inflammation after the workout, but that didn't concern me much. What bothered me was the lingering pain in my right foot. I sure hope I didn't break a metatarsal on the run. That would truly suck. That would break my current plans.
Anyhow, I hope to do this again tomorrow night.