Coming Home

Went back to CrossFit yesterday morning, as scheduled.  I am, perhaps understandably, very sore today!

Here's what we did Monday:

Warm Up:
2 Rounds
-200 M Run
-5 Burpees
-100 Flutter Kicks
:30 Squat Bottom
-100 Single Unders


WOD 1:
"Fran"
21-15-9
-Thrusters (I used 15lb Dumbbells and a box)
-Pull Ups (I used Green and Red bands)

Time: 8:45 which met my goal of sub 9!

WOD 2:
Every 90 seconds for 7:30 Descending Number, Ascending Weight
-Thrusters
-Pull Ups
So, 5 Thrusters at 15lb dumbbells and 5 Pull Ups
4 at 17.5lbs
3 at 20lbs
2 at 20lbs
1 at 20lbs

I stopped ascending in weight as my back started to remind me that I haven't lifted anything heavier than a bottle of champagne in the past two months.

Overall, I felt like I pushed myself yesterda, especially since it was my first day back. My arms were shaking and I can feel where I used to have calluses on my hands.

Best part was seeing Coach H there yesterday morning. She doesn't typically coach the 6 AM class anymore, so it felt like an auspicious way to come back to the box.



Today's Activities:

Warm Up: 
2 Rounds
-200 Meter Run
:30 Hang From Bar
-20 Toe Touches (10 Each Leg, Alternating)
-1 Length Quad Stretch
-2 Lengths Farmer's Carry (26lb Kettlebells)

Skill Work: 
Deadlifts
-5 at 40% Max (22lbs)
-5 at 50% Max (42lbs)
-5 at 60% Max (52lbs)

WOD 1:
AMRAP for 9 Minutes
-10 Kettlebell Swings American Style (26lbs)
-9 Deadlifts (62lbs)
-5 Burpees With Lateral Jumps Over Bar

I got 4 complete rounds. 

WOD 2:
Every Minute On The Minute For 7 Minutes
-11 Burpees

I managed a total of 53, which was more than my goal of 50 :)

Today I felt like I pushed it a lot more than yesterday, but that may just be because Burpees are awful or Kettlebell Swings kill me every time. I did miss Deadlifting though. It's the only lift that I was able to do a respectable amount of weight at before I stopped in April. My 1 Rep Max at the time was 82lbs. I'm looking forward to breaking 100!


Also discovered a little souvenir from yesterday: