Run 400m
30 Box Jumps
30 Wall Balls
5 rounds for time.
Almost completely aerobic, "Kelly" does force a small anaerobic effect on the box jumps. When you leave the ground, you reflexively hold your breath (the Valsalva manoeuvre) to stabilize your spine; that drives your heart rate up artificially. You learn to function better at a higher heart rate, which draws the aerobic-capacity curve upward. When you later operate at a lower aerobic threshold, it's easier. THIS is part of the reason that a 20-minute WOD like "Kelly" can help you run fast for 30 minutes, even if you don't run farther than 400m in the WOD.
Catalyst Records:
21:40 Brent Rose
26:35 Esther Gartshore
Yesterday, "Grace" triggered a firestorm of gym records on both sides of the record board. Aaron Fiacconi swung through town with a chip on his large shoulder, and did 30 reps in 2:31. Were they perfect? No way! Did he move 135lbs 8 feet, thirty times? Oh yeah.
Leanne started off the women with a solid 7:40 "Grace" – her first time doing 95lbs overhead EVER – and then Cindy topped it TWICE at lunchtime with a 5:45, and a 5:35 a few minutes later. Jess King buried a sub-4:30 "Grace" and made it look easy…and then came Charity. One of the lightest competitors yesterday, she crushed 95lbs x 30 in 3:50. Wow.