WTF?

constantly varied.....
thats the crossfit mantra and todays workout was definitely that... yikes!
ok so this was a little over my head and i was a little sleepy when i looked at it. i took a pass on the handstand walks/handstand hold/handstand push-ups.....yes i am a sally.....
i skipped over to crossfit endurance to see what was up over there. tempo. hmmm. 5 mile tempo run? lets see what else they have..... oh yesterday was 5x5 back squats. i need to train them and that sounded more appealing than a treadmill death march this am.
got home a little late last night and got to bed late again. knew it would happen but it starts to catch up in the wee hours of the morn.

treadmill warm up
1/4
3/4
1/4
same deal just cut the mile short. shins a little sore from the other day. figure give the legs a bit if a rest as i will most likely do a long run or some intervals tomorrow.

back squats
really want to work on these. want to up my max and dial in the form. deep and strong was the mission this am.

warm up
10x45
10x135
8x185

5 sets of 5
5x225 too light. should have considered this a final warm up round
5x255 felt good. good form.
5x265 getting a little heavier
5x275 got a spot on this but didnt need it. tried to explode off the bottom of the lift
5x285 got all these clean as well. last 2 were a little slow off the bottom

cash-out
10x135
10x135
worked these deep and fast. almost like air squats but with weight. really used them to cash out the legs and flush out after the heavy sets.

all in all happy with the sets. should have started higher and tried to either finish higher or done another couple sets in the 285 range.

all in all a good effort considering i was almost back into bed this am. glad i motivated and got it done!