Last Thursday we flew to Oahu for the long weekend. We ate a bunch of good (but oh so bad for you) food on Thursday night with our cousins and then we hit the sack. Next morning, 5AM, we were up and ready for to make it to CrossFit Kuleana for that day’s CrossFit WOD! If you know me, then you know that me going to a 6AM WOD is almost unheard of! But I did it! And it was totally worth it.
The Gym, first of all, was awesome. it was half indoor, half outdoor in an old time, used to be a car workshop, type of place.
We met up with my friend Matt who works out there and he took us in and introduced us to the owner, Marcus, and the rest of the crew there. Let me tell you about Marcus! First of all, he’s super cool…but what blew me away was how he was in such a good mood at 6AM!!! He was like the most uppity and happy dude I ever met before sunup! haha. Beyond that, Matt was super knowledgeable and an excellent teacher. You could tell he was all about technique and doing things right above all else.
As far as the WOD, here it is:
partner rollout the legs with a 45lb bar (OUCH!!!)
practice some type of gymnastic-pulling movement (ie muscleups, chinnups, etc) and then hit a set of 3 sets of max effort
3 rounds of
2-4 min rest
For my technique stuff I practiced strict CTB pullups, then hit 3 sets of 5 for my max effort reps. On the met con my times were 3:45, 3:42, and 3:49 with 4 min rest in between each.
Funny Story: the Met Con was written on the web and on the board as a “Surprise” WOD. I was stressing it was going to be FRAN or something…stressing because I haven’t done CF for like 4 months so I didn’t want to die doing something like FRAN. So, as we’re doing the technique work, Marcus comes up to me and Matt and says in an apologetic whisper, “guys, the WOD is 3 x 800m sprints…sorry guys…if you don’t want to do it you can feel free to do a different WOD on your own.” Matt was like, “yep, i’m doing something else.” I on the other hand was STOKED!!! The 800m’s is perfect for my triathlon training! So I was stoked and smiled the whole way through.
LATER THAT DAY:
FYI – so later that day we went to the beach and I had my googles so I did roughly a 600m swim in about 21 min. It felt good.