Thursday 9-30 pm

hit up the Crossfit Ignite 5pm class.

warm up
run 800m
2 rounds of
20 squats
20 overhead squats
20 jumping pullups
10 hindu pushups

liking the new style warm up. really gets the motor running and more what i am used to doing on my own.

Squat
7x135 as a opened
5-5-5-5-5
165
195
215
245
255 (2)

only got 2 at 255. failed on rep 3 and decided to call it there.
felt pretty strong. good depth. worked in the cage so no fear of getting stuck in the bottom.
nice to see a little improvement here. happy to be doing real squats!! lol

met-con
5 rounds
10- 95# sumo deadlift high pull
10- knees to elbows
10- burpees

10:30
argh. little slow on this. the burpees slow me down i think. i pushed them out but had to take a few seconds before getting to the bar for the next round of sumos.
sumis weren't bad. first 3 rounds unbroken. 4 and 5 sets of 5. was able to kip the knees to elbows for most sets and powered thru them.
overall felt a little slow and not super powerful but a good time none the less for an rx'd asskicker.

home for dinner.
still rocking the paleo and think i may continue with it for a little while. we'll see.

peace