Crossfit Miami Beach - Kelly

A visit to a new box is always a great experience.  I emailed and tried calling but couldn't get a hold of anyone so I decided to just show up and see what happened.   Got the usual answer - glad to have you join us!.    Crossfit Miami Beach is sponsored by Reebok so they have a fantastic space - really big, big roll-up doors, nice reception and locker room area. All good.  Here are a few photos:

When I saw the workout - Kelly, I thought wow this girl is getting to be a regular date of mine. I had just tangled with her 2 weeks ago and set a PR.    I was up for the challenge but there was a little  wrinkle.   5 rounds and same exercises but different order.   Had to do 30 Box Jumps, 30 Wall Balls and then run 400m.   The first round started well but even after coach explained the course to me I missed the turn.  How hard could it be to go around a block.   Well I blew by the alley as I was thinking I had been on a street and then got really confused and crossed an intersection and then finally circled back.   Clearly the brain was not functioning well.   First round 6:42.   That is 2 plus minutes off what I was expecting and put me into last place in the class.   I had some catching up to do and blew through the next round.   Probably not a good idea as I was now in a energy budget deficit.  No use calling Scotty the engineer of Star Trek fame for more power, as it was clear the dilithium crystals had, had it. I slogged through the next 2 rounds to end in 25:59.   I figured I lost about 2+ minutes so I wasn't far off my pr time,

Kelly

Warm Up

2 minute double unders

WOD
Kelly
5 rounds for time
Run 400m
30 Box Jumps 24/20
30 Wall Balls 20/15

For some reason I coudnt do a double under for the life of me.  I practically tripped on the rope just trying to get it in position to start.   After a ridiculous slow start I was able to put together a nice 30 consecutive set at the end.

Coach John and Paul put some ridiculous times on the board today each taking a minute off their best times.    The night before I felt great, legs felt good, but for some reason I woke up at 2am and couldn't get back to sleep until almost 5.    So whatever good feeling I had the night before had vanished.   

My goal was to just stay under 5 minutes a round.  It wouldnt be good enough to beat John or Paul but would be a best for me.  I also didnt want to scorch my first run as that has proven to empty the tank and cause my later rounds to sputter.

 Round 1 - 4 minutes

Round 2 - 4:23

Round 3 - 4:57

Round 4 - 4:53

Round 5 - 5:03

Total Time - 23:18

This was a dramatic improvement of 3:30 over the last time I did this wod and almost 2 minutes better than my previous best.   I think its because I tried to even out the runs and I feel stronger on box jumps and wall balls,