15 walking lunges
15 body rows
15 thrusters
15 KTE(knees to elbows)
Row 400m
I think we should do the run no matter what the weather is. So, try to find something appropriate in your inventory. You can even bring something to change into. Of course this is not set in stone.
That reminds me about shoes. Check out Nick's shoes. They are flat soled Puma's. This is good for the crossfit work that we do. We spend a lot of time driving through our heels and jumping off the balls of our feet.
Running shoes can be uncomfortable for this kind of work. And, running shoes can be bad for running too!
I will wear running shoes if I am running several 400meter rounds or longer distances. That is because I am working on running barefoot style on the balls of my feet. However, that body system is so de tuned, I quickly fatigue and resort to the more comfortable heel strike form that I have developed over 20 years. In this situation, it is good to have the extra heel protection to fall back on in my opinion.
If it is just one 400 meter, I will stick with my high top skate shoes.
Chuck Taylors are popular with crossfitters.
I say spend as little as possible. Look for something you may already own.
You all are amazing! Great job today!
It was awesome to have a fresh little butter cup today. Pat did awesome too.
It's really hard taking a picture and getting everbody's face in the shot and not behind the wood on the pull up station etc.
In today's Picture of the day (POD), I see something.
A lot of really good form!
Check out Patty's perfect form!
