Tuesday

argh.
easily could have slept till noon, maybe till noon on wednesday. argh.
tired this am. obviously due to sleeping like crap last night.
checked the mainsite and found one of the ladies.....Barbara. yikes
this is going to get painful.......

warm-up
run 1.5 miles
heel felt good. left knee a little tight but loosened up after a little bit.
could have gone further but had an appointment.......

WOD
Barbara
5 rounds
20 pull ups
30 push ups
40 sit ups
50 squats
rest 3 mins between each round

scaled to 4 rounds. thought i might pass out after the 4th round. brutal. just a serious beat down. got real light headed and spacey about half way thru.
1st round wasn't to bad. all sets unbroken except squats 30/20 with 5 secs rest
2nd round same except sit ups were 20/20 squats 30/20
3rd round was pull ups 12/8, push ups unbroken, sit up 20/20, squats 25/25
4th round was 12/8, 20/10, 20/20, 25/25
rested the 3 minutes between which I'm not sure if it helped or hurt. got real spacey on the rest between 2 and 3.

still a little spacey now.

a good beat down and next time 5 rounds for sure. i think the 5th round would have made me puke or at least have to lay on the floor for an hour. as it was i stood in the shower and just zoned out for about 10 minutes!

in other news.....
i put a new super secret gear ratio on the singlespeed. not disclosing it until i put some miles on it and see if it was worth the hassle. bb was seized into frame. argh. what a pita! but all good now so we will see. think i fixed the rear caliper issue as well.
maybe try to sneak off to blue to try out the new gear this weekend......

barbara is a biotch!

crossfit mainsite wod was barbara. yikes.
after angie the other morning i was feeling it.

got up and saddled up. got to gym about 6:30. late for me but its a holiday wekend after all.

warm-up
jog 1/4 run 1 mile jog 1/4
1/4 jog with 8% incline
run with 2% at 8:20 pace
same 1/4 jog on the way out

Barbara
20 pull-ups
30 push-ups
40 sit-ups
50 squats
5 rounds rest 3 minutes between rounds

did 3 rounds. basically self scaled. otherwise as rx'd
pull-ups were good kipping pull-ups. need to go deeper on the drop. have a tendency to not straighten my arms at the bottom when working for time. but they were fast and felt good.
push-ups could feel the ones from the other day but they were ok
sit-ups were done with slight decline and anchored. felt good
squats were brutal. very draining.
note to self.... do more air squats!!

doubt i will make up cindy tomorrow. at least not in full.
most likely want to run, and then maybe do the bear complex on the barbell. thats always a good and painful way to make up for a rest day. back on the mainsite on monday.
will see maybe do a crossfit endurance wod tomorrow.

till then. over and out....