How do I know? After practicing L-sits, pass-throughs and skin-the-cats, I was able to join the rest of the 5 a.m. class in cranking out a benchmark WOD created by CrossFit Central called "CC Flyers" -- and I didn't require a wheelchair to leave the premises thereafter.
CC Flyers consists of 3 rounds of:
- 400-meter run
- 12 overhead squats (95lbs / 65 lbs)
- 21 box jumps (20")
I successfully fought off the urge to stupidly load up the barbell with more weight than my groin could handle, and went with the women's RXed weight instead. Sixty-five pounds was just enough to challenge me without (further) wrecking my adductors.
Snatching the weight wasn't a problem, and for the most part, the overhead squats didn't feel too bad, either. I felt myself holding back, though, especially during the run and the box jumps. Paranoid that I'd pull my groin again, I tried to keep myself from doing more than my bum leg would allow. (Not I would have performed much better if I'd gone balls-to-the-wall, though -- I'm not exactly what you'd call a fast runner.)
Result: 12:30.
