After a week vacation from real Crossfit workouts I thought it would be hard jumping back into it but it's been pretty easy despite having to use my legs to squat anything. My plan was to visit a Crossfit in Cincy and continue with my workouts and I got a few in but then heading way down south to Alabama did me in. It was way to hot and I'm super spoiled by the mild Pacific Northwest weather now. I would of had to get up at 5am to workout and not die and that wasn't really worth it, plus my shoulder was hurting a lot and I wanted to give it time to heal.

I'm getting the prelimnary stuff ready (new bike, goggles, swimming location, training program and partners, etc.) to start training for the Triathlon in Sept. and the plan is to start hardcore training next week after I get back from my level 1 cert.

This weeks WOD's have been good. I'm super sore from Monday and definitely felt the effect of that today during the back squat strenght conditioning.

Monday 7/26

5 rounds

10 OHS #45

20 push ups- hand release

30 situps

40 squats

21:15

Those OHS and sit ups slowed me down so much but I flew through the squats. We started doing the pushups with releasing our hands at the bottom and it was really awkward feeling so it took me a while to adjust but once I got the hang of it I was ok. I actually felt lazier doing them that way, like I was resting or not engaging my core as much.

Tuesday 7/27

Strength:

Wk 2 Press

3x 70%

3x 80%

3x 90%

45-55-60 (6, I think)

Metcon:

"Death by Clean and Jerk"

*1 the first minute, 2 the second mintues, 3 the third... Continue until you can't complete the number of reps during that minute.

10 rounds

I loved this one, it was challenging and felt successful at the same time. It also helped that the guys in my class (granted 2 were brand new Crossfitters) were dropping like flys around the 4th to 7th rounds. The last 2 rounds were me and another girl, it was awesome!

Wednesday 7/28

Strength:

wk 2 back squat

3x 70%

3x 80%

3x 90%

110-130-145 (2)

I almost cried when I saw we were doing squats b/c I'm so sore from Monday and doing lunges, OHS and knees to elbows for the warm up didn't really help either.

Metcon:

100 burpees

9:01 PR!

(old was 11:33)

Since I've done this one a few times before I wasn't that worried about it and my goal was to finish in under 10min. Goal accomplished. I think the Rocky theme song helped, especially since it started about Burpee #80, it gave me the last push I needed.