Tonight on Jeopardy

And now I’m spent…

For the first time in forever, I hit the daily double
(workout wise) and hopefully it’s just the beginning of a lot more of
them.  Under the guidance of Tavia (in preparation
for the Ride for Heart and general health), I’m hitting the bike 3-4 times a
week in addition to the 4 CrossFit classes I’m in. It might sound like a lot
(Mom, relax, I will be fine), but in order to get the results I want I need to
start taking it to the next level.  So
far I’ve been seeing really good results (actually everyone else has been
seeing the results.  Thank you to
everyone who has complimented me the last couple of weeks) with the paleo side and
it’s time to up the ante.

Warm-up
500m Row
2 Rounds of
20 Squats
20 Mountain Climbers
Then
100 Skips

I am still crispy and it has been a tough week so far. Tonight’s
strength was Back Squat and as much as I was looking forward to it, I still
need to focus on opening and closing my hips. 
2×5 @70% Max BS, 2×3 @75% Max BS and 3×1 @80% Max BS. Lots of reps for a
15 minute session and I ended pushing 215lbs, 230lbs and 245lbs.  The first sets I had trouble finding my rhythm
and @DefconRX gave me some pointers, but I still don’t have the flexibility to
get my hands in the perfect position.

Buy-in
8 minute EMOM (Every Minute On the Minute)
5 Ring Dips (Blue Band – which I will change to the green
band next time)

WOD
3 Rounds for Total Reps
1 minute Max Effort Front Squats (@135lbs)
1 minute Max Effort HSPU (Modified)
1 minute Max Effort Kettlebell Swings (@50lbs)
1 minute Max Effort Pull-ups (Blue Band)
1 minute Rest

Now after the fiasco of my Squat Clean I went off the rack using the new technique to make sure I got
good reps in. I didn’t love the HSPUs, but I got into my groove with the
Kettlebell.  Even the Pull-ups didn’t
suck today.  I finished up the 3 rounds
with a total score of 150.

Cash-out
3x500m Row
20 Burpee penalty if the rows are +/- 5 seconds difference

It’s a lot harder to match times when there is a piece of
tape covering your time.  I did manage to
avoid the Burpee penalty though.  Times
of 1m53s, 1m50s and 1m48s made me a very happy camper.  As much fun as it would have been to run
outside (look for the sarcasm), I’m making a rule… No running outside until
May.

Now I didn’t work on the GHD or the Rope (trying to rest for
a couple of days), but I still worked on my hip stretches and rolled out my
back. Tomorrow’s going to be an off day and then I’m back at the box on
Thursday.

Beez