In Crossfit terminology, WOD is the workout of the day. But for ultrarunner Catra Corbett (aka Dirt Diva), WOD has a new meaning. Catra regularly writes about her crossfit experiences and her love for her dog Rocky. Now she has found a way to bring the two together.
WOD = Workout of the Dog.
Read her blog post for more pictures and the full details, but here's her workout:
run 10 min. 50 squats with Rocky
run 10 min. 4.0 minute walk carying Rocky
run 10 min. 30 push-ups
run 10 min. 20 lunges carrying Rocky
run 10 min. 10 burpess
If you have more than one dog, I suggest you pick the smallest. An alternative would be to carry a sandbag, a dumbbell, or a big cat.
My workout today was short due to time constraints, so I did a fartlek 5k. That's a 5k with some mile-pace fartleks thrown in. Despite a couple short walking breaks (to recover from the fartleks), I finished just over 20 minutes, averaging 6:30 per mile. I'd have gone a lot faster had I not been carrying that dog.
Have fun out there...