Annabel's first Crossfit

Yesterday we went to the Crossfit gym for our first group session. The WOD was 5 rounds for time of:
10 x wall climbs (i.e. start lying on your stomach, feet against the wall, then climb up the wall to a handstand)
10 x toes to bar
20 x box jump with full hip extension on a 24" box

The way the gym works, the 20 odd people in the class pair up, with one person doing the WOD at a time, with the other person counting your reps. This meant that after a post warm-up warm-up (i.e. the group warm up after individual warm-ups), a demonstration of each exercise, explanation of scaling options, meeting your partner, having a coffee, chatting about the day's news, etc. etc., we only got to the WOD at 6:25am. This left only about 30mins for each pair to do the WOD. The trainers therefore "decided" to make it only 3 rounds, with the times being between 11mins and 15mins. I subsequently discovered that this is how they seem to do all their WODs. A bit disappointing to be honest. That's not to say the WOD wasn't tough - the 3rd round of wall climbs almost killed me! But then, I am terrible at handstands. Apparently I'm better than anyone in their gym at TTB though. And apparently Annabel is better at everything - she got the fastest time in the gym! (She did scale every exercise - "walk outs" instead of climbs, "knee raises" instead of TTB and 18" box).

The people were nice, although there were heaps of them, making the gym feel a bit squashed. The trainers seemed to know what they were doing, but with the vast number of people, I think they only actually saw one rep of each individual! We're both hurting today - my shoulders and Annabel's abs - but we're still undecided as to whether we go back to the gym, or whether we just do our own workouts. We may give it one more try.

My time for 3 rounds as RXd was 14:30. About 2mins slower than my partner, who was the fastest in the gym, but then hardly any of the guys did as RXd.

This morning I went for a great tempo run. Did 7.5km, starting at around 4:30min/km, getting to about 3:55s for most of the run, and getting down to about 3:10 for the last 500m-1000m. I finished off with 6 sprints up this mean hill near our apartment. Total of 9.5km in 40:37. My right ankle is now sore - bugger.

I'm loving the iPod for running, by the way. Favourite song to make me want to run fast  at the moment is Banquet by Bloc Party - an oldie but a goodie.