Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises. SCORING:
This was a great workout for me ... no weights and no running! Where else can you complete a hard a$$ workout within 20min and leave nothing behind but a puddle of your sweat and skin still stuck to the pullup bar you cursed for the first 8 intervals. Done the pullups right into the pushups ... not much arm left, face plant only to leave your mark on the rubber mat below and explode back up .... that's 13! Push, Push, Push ... Damn Philsy, beat me by 1 again! Coach Coop yelling in the back ground "GET UP!!" Only 7 more intervals then situps and a chance to rest? Haha Situps, abs burning but that's OK, I'm beating Phil for once, that doesn't happen often. I'll take it. Then the all dreaded SQUATS, my weakness and still feeling the effects in my legs from Saturday's WOD ... the pain and tightness followed me throughout the whole 7 intervals then I heard Coach Coop, "LAST ROUND, LAST CHANCE TO GAIN POINTS!!" I pushed out an extra 4 reps above my last interval. It was over ... 296 points or 296 reps however you want to look at it.
A sense of accomplishment for a moment then ...Could I have pushed harder? Did my mind quit somewhere within that WOD? Am I improving or is it hit and miss? These are questions that go through my mind after almost EVERY crossfit workout, these are my own demons, I own these and I don't have the answers yet. Crossfit at Catalyst http://catalystgym.com/ is a big piece of my life right now -- My wife is a crossfitter and my son is becoming increasingly more involved at Catalyst (running/training) and I wouldn't have it any other way!
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