Tuesday 9-21 PM

hit CFI for the 5:00 wod.
wasn't feeling awesome in the pm. had been out at the class for work and was a little blah. figured i would rally and see how it went.

5 rope climbs
not sure how tall the rope is. 18' feet maybe? did a couple regular climbs. couple no feet climbs and then got out the weight vest. 45# up the rope. yahoo! that was fun
this is the beauty of working out at the box. rope climbs! can't do that at the gym. such a cool dynamic.

tabata sit ups
20 on 10 off for 8 rounds
used an ab-mat and varied the style. legs up, butterfly, etc.
these got hard into the 4th round
got an average of 14 per round. not bad.

deadlift
5-5-5
use these as warm up sets for the met-con
stay light
10x135
5x185
5x185
5x185

just used these to get into the groove for what was coming.
loaded up the bar and got ready.
maybe should have gone a little heavier to adjust but was warm and loose so let it ride.
back a little tight. think i may have pushed it a little on the roller in the am and then a crappy chair for 4 hours at class didn't help.

met-con
21-15-9
225# deadlift
pullups

6:15
the deads were good. but they smoked my grip for the pullups. couldn't get a good rhythm going. shoulder pretty blown from yesterday as well.
happy with the time. would have liked sub 6 but it was cool.
chased Vic, who smoked this in 3 something and Adam who just got me by a few seconds.

home for a good paleo dinner! yum.

peace