Nice Back Squat, Here's a Cookie.

Coworker "K" left me a note <3

Oh Hai. 

Today I did not fail first thing in the morning! I got my sorry buns out of bed and went to CrossFit, even though it was raining and dark and I was at the lab until way after my bed time last night, working on grading student papers. 

I felt good about the workout today even though I nearly gave up during the warm up since my body seemed to still be asleep and only interested in bumbling over ropes, boxes, and kettlebells instead of going where I wanted it to. 

At the moment, I'm completely undoing all the good work I did by inhaling some leftover Thai food and grading more papers. Coworker "K" is hosting a "Wine-ing and Debate" party tonight and I just know Coworker "B" made cookies and spinach tarts. I know about them because when I picked her up to carpool to work today after my workout, she gave me a cookie. 

That leads me to today's Reason to work out: Because I can eat cookies if I want to and everyone who gives me a snooty "Oh, you eat refined sugar?" can back off -- I work out!

Today's workout was as follows:

Warm Up:
Repeat 3x
-High knees running in place for 20 seconds
-10 second rest
-Air squats for 20 seconds
-Hold in squat position for 10 seconds
-Burpees for 20 seconds
-Hold in plank for 10 seconds
-Ball slams (I used 20lb) for 20 seconds
-Hold in squat (holding ball) for 10 seconds

Skills:
-Learned back squat technique using 22lb bar

WOD:
Repeat 3x for time
-Run/Row 400 meters
-20 back squats (I practiced my air squats, since I'm bad at them)
-21 pull-ups (I used bands, of course)

My time was 22:21 and I spent the last part of my workout both cheering on and being cheered by another one of the newbies, Jonathan. 

I now feel like I can accomplish anything. Can't wait to go again tomorrow! (If I don't get too disenfranchised by the debates and drink all the wine.)