Kelly

so many of the crossfit workouts have names. they are either heros, named after servicemen who have given the ultimate sacrifice for their county or girls names. much like hurricanes with girls names these will "mess you up"! this am i got to meet kelly!

woke up to 2 inches of snow on the ground so this slowed me down a little.
feeling pretty good after yesterdays run wod. right heel a little tender and have sore spot on back of my right foot. other than that feel all was well. had been a little stiff in the lower back but that is gone.

treadmill warm-up
1/4
1
1/4
back to ramping the pace on the mile. like working it up to a pretty quick pace for the last half. makes it go quicker mentally i think as well.

strength warm up
3 rounds
10 dips
10 pull ups
15 air squats
felt good through all of these. good rom on all exercises.

KELLY
5 rounds
run 400m
30 24" box jumps
30 20lb wall balls

so i cant do wall balls at the gym. or at least i haven't experimented with scuffing up their walls yet so i sub thrusters. i had been subbing dumbbell thrusters but instead today used a 35lb bar
this was a thin short bar with fixed plates. all else as rx'd

i made it thru 4 rounds and ran out of time. could have gotten the 5th round in but would have not been able to cool down enough and get to work on time. with the snow and all i will say this is ok.
man this was a tough one. all the box jumps and thrusters were unbroken which is good. kept the heart rate up and moved right through. kept the pace on the run high but not quite as high as yesterdays 400's.

a few people at the gym have asked about the workouts lately and inquired as to crossfit. maybe the addiction will spread a little? hmmm. be cool to get a few others hooked!!

love this stuff! it really is keeping me sane during a difficult time! for this i am very thankful!