Crossfit: Griff

080609
"Griff"

For time:
Run 800 meters
Run 400 meters backwards
Run 800 meters
Run 400 meters backwards

Post time to comments.

Warm up:
3 rounds of:
5 pull-ups
5 dips
5 squats
Plus about a 100m jog between the monkey bars and the parallel bars. So i did the pull-ups, jogged to the dip station, did dips and squats then jogged back to the monkey bars to start the next round.

1st 800m: 3:29
1st 400m backwards: 2:39
2nd 800m: 3:53
2nd 400m backwards: 2:37
Total Time: 12:40

Happy with this. It was outside and I think the track I run on is a bit over 400 meters. Hard to tell, I measured it with Google Maps. Yeah, I just measured it again and I get 413 meters once around the track. My best 800m time is 3:20 on the treadmill so getting 3:29 on a non-flat track on 826m is good in my book. I'm wondering if the backwards running is going to cause some soreness. It's an odd movement but I usually do it for bit when I cool down from long distance running, but certainly not a half miles worth, maybe 30 seconds at the most.

Update 1, Oooh, I cracked a top 5 on logsitall (for now):
Update 2, damn, down to 7th place. Eh, still top 10. :)
Update 3, Damn, down to top 10. But I would argue I should be nine because my 800ms were 826 and my 400m were 413. That's easily a 7 second difference. ;)