Monday's Workout: Balls to the Wall

First up at CrossFit Palo Alto this morning: Single-leg deadlifts. We hadn't done 'em since November of 2010, and in that time, I've evidently lost all ability to pull off this maneuver. Sixteen months ago, I was able to pull the equivalent of my bodyweight off the ground while balancing on one leg; today, I struggled to get even 115 pounds up while wobbling back and forth on my unsteady left leg. I'll just chalk it up to the rust that needs to be knocked off.

Metcon:


3 rounds for time:

• Run 400 meters
• 15 burpee-balls-to-the-wall (20# / 14#)

The balls-to-the-wall move entailed doing a burpee with one's hands on a medicine ball, and then doing a wallball shot by popping the weighted ball up to a 10-foot target.

I only have two things to say about this workout:

• I am a Terrible, Horrible, No Good, Very Bad runner.

• I should've initiated each of my wallball shots from a deep squat, but instead, I stood up after each burpee and did this awkward push-press-like movement to get the ball up to the target. It was inefficient and exhausting. I would've generated a lot more power had I started from a full squat.

Now I know, and knowing is half the battle.

Result: 10:42 as RXed.