As I recall, we did a bunch of weighted ring dips as our strength skill before moving onto a quick-and-dirty metcon:
3 rounds for time:
- 12 power cleans (95lbs / 65lbs)
- 400-meter run
- 12 pull-ups
Result: 10:15 as RXed.
The power cleans were fast and fluid, as were the pull-ups (which I did unbroken). My running, though, was another matter entirely. Every time I hit the run, I was passed by several of my fellow 5 a.m. nutjobs.
I've never been much of a runner, though my gut tells me that in the past year, I've gotten a lot worse. When we lived in San Francisco, Michelle and I used to run regularly (okay, semi-regularly) through Golden Gate Park or around Lake Merced, and just a few years ago, I was logging as much as ten or fifteen miles a run. No, I wasn't fast or light on my feet, but I'd built up enough endurance that I didn't feel like keeling over every time I ran for a few hundred meters.
But these days, it feels like I'm dragging.
So my new goal? Run more. Not a lot more -- but enough to get my butt in gear again.
Of course, all of this is going to have to wait until I get over this damn cold. I hate, hate, HATE being sick.