"EVA"
5 rnds for time of;
Run 800m
32kg KB Swing, 30 reps
30 Pull Ups
Time: 47.26mins
This would probably be the longest CrossFit WOD I've ever done and it's certainly one of the toughest. It consists of a 4km run, 150 pull ups and 150 KB swings with a 32kg! That's hard and heavy.
I'm always a big advocate of the term, prevention is better than cure, especially when it comes to callous tears. Some CrossFitters wear callous tears as a badge of honour, but really they're just stupid. They're an injury and they prevent you from training to your full potential. It is far better to do everything you can to prevent callouses than to work out how to train with tears. I regularly file mine down in the shower, but haven't done so for about a week.
This is the result of a truckload of swings and pull ups and being a bit slack with callous care!
I CAN'T SAY THIS STRONGLY ENOUGH, FILE YOUR CALLOUSES! THEY'RE NOT COOL AND THEY HURT!
My brother-in-law, Brendan is over from the US for a couple of weeks so I took him along today for his first dose of CrossFit. Bren plays Div 1 College Rugby Union so he's reasonably fit. I scaled Eva slightly for him but kept the run and rnds the same.
5 rnds for time of;
800m run
20kg KB Swing, 15 reps
15 Pull Ups
Time: 39.20mins
5 rnds for time of;
800m run
20kg KB Swing, 15 reps
15 Pull Ups
Time: 39.20mins
It was a good effort by Bren in his first CrossFit WOD. He's pretty keen to keep it up while he's here so he can be prepared for his team's physical testing when he gets back.
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