Well the long runs are paying off. This little warmup run was not done with any huge efforts (there's a little hill at the end of it that takes a little ooomph, but that's it) and I finished first in the class. :)

WU:
5 minutes of going over the exercises.
3 shoulder press @ 45#
3 push press @ 45#
3 push jerk @ 45#
5 clean pulls @ 45#
5 hang clean pulls @ 45#
5 burpee box jumps
5 toes to bar

WOD:
AMRAP 4 x 3
5 power clean and push jerk (155#)
7 burpee box jumps
9 toes to bar

3 minute rests between AMRAPs
Round 1 - 1+7
Round 2 - 1+4
Round 3 - 1+3

I was definitely last in the RX division but out of the three classes so far today, only 6 people RX'd the weight here so I'm pretty happy with that. I am getting stronger!!

10 minutes of foam rolling. Then shoulder mobility, and hip opening stretches before class.

Today is the first day in a long time that I actually FEEL healthier than the day before.  Its been a gradual progression over the past few months and I definitely feel better than I did in March, but today I woke up and I felt much healthier than yesterday.  It's a good feeling to have. 

I can't wait to take my next 60 day picture in July, I think there's gonna be a hell of a difference.  I just have to watch my sweet tooth. 

OH YEAH...forgot this came!  I'm officially a CrossFit Trainer!!!

CrossFit run splits.
5 x 400 during the WOD

UGH...HOT. Just a lunchtime ride from work to the box to give them my new debit card info, and then back...and I felt like I had just ridden in a rainstorm, for 50 miles...I was drenched. So much for working in non-sweaty clothes.

Rather windy commute home from work.

Holy crap...this was hard! I didn't think it'd be this hard but I had to lighten my weight after round 1.

I started at 115 for everything but I failed on rep 4 during the snatches, so I settled at 90 for the snatch and the OHS in all subsequent rounds, but kept the 115 for the DL's.

5 rounds for time:
5 deadlifts, 115#
5 hang snatch, 115# (90# in round 2 - 5)
5 overhead squat, 115# (90# in round 2 - 5)
Run 400m

Definitely a burner.

HOLY HUMIDITY!!! It was 84 degrees and 80% when I started and only got hotter as I went. There was a steady headwind on the way south, but on the way north it was behind me...and it wasn't one of those make-me-faster tailwinds...UGH.

By the time I was done, it was 86 degrees with 75% humidity, making it feel like 90. I never went out of my comfort zone so I didn't want to push hard. This pace wasn't great but I never struggled and there were ZERO hard efforts, no stopping to walk, no walking the last mile on the beach, no giving up. WOOT!

CrossFit run splits with Brian. Warmup 400, and the 800m at the end of the workout. Bri struggled on this last 800 but he got thru it and that's awesome!

PARTNER WOD!!
As soon as we walked in the door today, I knew Brian was just gonna LOOOOOOOOVE this one. :)

For time, 2 partners, 1 works at a time:
80 power cleans (floor start), 95#
40 pullups
80 back squats, 95#
40 pullups
Run 800m (both partners run together)

We did this whole workout in 20:11...Bri did an awesome job. The run was tough on him at the end...it was way humid and he was already hypoxic from all the squatting and pulling. Still, we didn't finish last...there were about 5 teams behind us...and only 3 or so finished before us. :)

Hips and shoulders.

Ride to work...VERY HUMID...but I had a tailwind (odd for a morning).

Today's WOD was Fight Gone Bad!
It's been a while since I've done this RX, so today was a GREAT workout.

3 rounds, 1 minute at each station
Wall ball 20#
SDHP 70#
Box jump 20"
Push press 75#
Row for calories
Rest

I wound up with 285 as a total score on this one. I don't think I've ever gotten that high before. Even so, top score at the earlier classes was 324!! OUCH!! Although I have to say, my last round was my highest scoring round!
94, 91, 101. Pretty happy about that!

Easy warmup stretches.

Definitely satisfied with my decision to take yesterday off.  My body needed a rest, and it translated into a lot more energy and less pain today.  It was really a fortuitous turn of events that today's WOD was FGB, cuz the exercises carry relatively light loads and it's more about endurance and stamina than it is about strength.  Tomorrow will be even better since my big muscle groups really weren't taxed today...it was my lungs and my heart that took the brunt of the workout. 

Bring on the weekend!!

Quick warmup before the WOD.

First part of today's workout was a skill session.
I had decided to work on muscle ups. But after doing a few transitions, about 5 ring dips, and one failed attempt at even a kipping muscleup, I realized my arms were way too tired to be working on this today.

So I worked on my HSPU's instead. The problem was, I was making myself too tired to do them in the WOD, but I didn't realize it.

I also worked on some easier techniques for rope climbing. Alas, the damage was done.

OK...so RX on this WOD was with full HSPU's (no mats), 53# KB, and full squat jumps.

Unfortunately, my arms and shoulders were shot from the skill work, so I had to do pike presses on a 20" box. I felt like a failure but at least I did it. I RX'd the KB swings and the squat jumps.

3 RFT
10 HSPU's
15 KB swings 53#
30 squat jumps

I really need to work on my shoulder strength.

1000m for time.
I was shooting for 3:59...I think I made it!