Parkour, Crossfit, Primal Fitness WODs

The last post, I wrote up the parkour workout for that day. In case you are too lazy to scroll up, it went a little something like this:

For time:

Lunge and twist, count total reps (50m)
Perform as many push ups as lunges
Burpee + Broad jump, count total reps (50m)
Perform as many pull ups as burpees
Spring 50m
25 burpees
sprint 50m
25 Dive bomber push ups

Total Time: 21: 39

Kind of a fun workout. I still don't have near the endurence I want, but I have noticed it is getting better. I also did 7 kipping pullups in a row with out having to reset. The dive bomber push ups killed me though. I spent between 7-10 min on just them. So if I can keep working on my cardio and muscular endurance I think it could be possible to cut the workout down significantly. (In half would be nice; not sure if that's very realistic though as I've not done too many parkour workouts before).

The following day I attempted crossfit's couple/twin workout:

2 sets for time:

750 m row
20 handstand push ups
-17:02


115lb thursters
L-Sits
-4: 40

This one was somewhat depressing...sort of. I didn't complete it as my time on the Thrusters and L-Sits indicates. I made it through one round of thrusteres (at 75lbs) and my body just quit. I couldn't pull myself up for one pull up. Not one. I was dead. My heart rate jacked up, so I called it quits. Obviously I would like to finish it at some point, and while I was dissapointed I didn't finish, I literally could not do it. Next time.

Now for today (5/22/09)

Today I was on a limited time and only did two rounds of the parkour warm up:
-15-25 squats; 10-15 pull ups; 10-15 push ups; 5 samson stretch on each side.

This was followed by the Primal-Fitness WOD:
-15 min complete as many rounds as possible.
-1 lap (we ran 2 laps around a basketball court (probably was a bit shorter than a lap)
-10 wall ball squats @ w/12lb ball
-5 pull ups

I had a partner in this one. I got one of the other trainers, by the name of Rivo, to join me. It was interesting to note that I owned him in endurance, though in strength with the pull ups (he did normal as he couldn't quite get the kipping down) he owned me. We both got 7 rounds each.