A day.

Went to CrossFit last night after getting some online encouragement from Coach J. I was glad I went. I wanted to leave right after the WOD finished, but "I" insisted I work on my Pull Ups, and so I stayed for that too. I was fatigued fairly early on, and I kept stopping in the middle of my sets, despite his urging my forward, but in the end I'm pretty proud of what I did. 

Warm Up:
3x
:30 Battle Ropes
-10 Ball Slams
-10 Squats
-10 Ring Rows
-10 PVC Pass Throughs

Skill:
8 Rounds Tabata
-Flutter Kicks (I got 234)

WOD:
-1000 Meter Row (Time: 4:40)
-20 Power Cleans (42lb)
-20 Box Jumps (3x 45lb bumper plates)
-20 Sumo Deadlift High Pulls (42lb)
-20 Burpees
-100 Double Unders (or 400 Single Unders, which is what I did.)

Time: 21:18

Pull Up Work: 
(I may be incorrectly remembering what we did, I wasn't really lucid at the time)

-Discussed how to use back muscles for this and concentrate on engaging them rather than biceps. Also talked with Coach C about holding the "Up" position being the biggest benefit for strength building for women.

-Green & Blue Bands-2 sets of 20 with a 20lb weight for the first 5-8 reps. 
-Green & Blue Bands and help from "I" for the super set - 40 reps with hanging on in "Up" position at the end until failure.
-Green & Red Band- 4 sets of 20 with help from "I" to get "Up", then slowly lowering myself with control. 2 sets with chin up grip.
-Green & Red Band- 15 reps with hold at the end until failure. 

-10 Ring Rows (Only!?!) and hip mobility work to conclude.