Saturday Summit

While the coaches are away, we still play. Saturday was a cool but beautiful sunny morning — actually warm for late November — and we had a great workout combining running and burpees on the track at UNCA. I was joined by fellow CrossFit Asheville stalwarts Daniel Smith, Matt Melton, Rustan Adcock, and Tom Rehm.

I did only a little bit of drinking on Friday (a total of 42g of alcohol, i.e. about 4.5 oz of liquor). But this small quantity was enough to disrupt my sleep and leave me feeling a bit ill in the morning. My desire for and tolerace of alcohol grows less and less each week. But I got up super early, had fruit, oatmeal and salmon (it’s a high carb day in my new Carb-Cycling plan), along with coffee and cream, and by the time 9:30 am rolled along, I was actually feeling super. I went up to the UNCA track and met Matt, Daniel, Rustan and Tom.

Warm-Up

Basically, we did an ecclectic 400 meter jog, alternating various footwork techniques, i.e. running backward, karaoke steps, bounding, high knees, pose drills, etc. Then I did some push-ups.

WOD: “The Summit”

5 two minute rounds of:
200 meter sprint immediately followed by
max rep burpees

Rest two minutes between rounds.

Post total burpees to comments.

This is a super fun, high-energy WOD. The sprints are taxing, and then the burpees are a lesson in humility.

Result: 76 burpees