Monday's Workout

Strength Skill:

• Cleans (5-5-5-3-3)

When the going gets tough, I evidently lift more slowly -- the exact opposite of what I ought to be doing. Note to self: Stay aggressive on the bar. I need to turn off my brain and just lift angry. Like this:

Metcon:

For time:

• Run 400 meters
• 15 burpees
• 30 overhead kettlebell swings (24kg / 16kg)
• 45 wall ball shots (20lbs / 14lbs)
• 30 overhead kettlebell swings (24kg / 16kg)
• 15 burpees
• Run 400 meters

It took a while for me to decide whether to run or row. For the past few weeks, I've been subbing in a 500-meter row every time a 400-meter run's been programmed, but my left Achilles has been feeling better of late, and to be honest, I just hate rowing. I chose to run.

And you know what? I was fine. That's not to say I flew like the wind; this was no Forrest-Gump-shedding-his-leg-braces kind of moment. Instead, I slowly, gingerly trotted out the gym to the marker and back. But: No pain!

The first set of burpees and kettlebell swings were smooth and fast. When I got to the wall balls, though, I crashed and burned. It took me forever to get through all 45 reps, and I was pretty cooked after that. I'm pretty sure the neighborhood retirees out walking their dogs could've passed me during my final 400-meter "run."

Result: 14 minutes flat as RXed.