06-30-09
Ok so I missed two days in a row after only "one day in a row" of crossfit so I needed to get on the program. So it's not the best but I took todays WOD a 5k run and combined it with a quick version of yesterdays Crossfit Total.
WOD #1
5k run. (Now I did this on a treadmill that times out after 30 minutes so I did 3.1 miles in 30 minutes flat....whatever. It was a decent run and a little point of note here. Usually at this point in my time home I'm struggling to get back up to this cardio level.....well I still have it. CrossFit kicks ass, nuf said.)
WOD #2
“CrossFit Total”
Back squat, 1 rep - 200lbs'ish
Shoulder Press, 1 rep - 195lbs
Deadlift, 1 rep - 275lbs
(Alright, reference the crossfit total I was outside the crossfit gym with a lousey floor and no one to spot me so I kept the weight within reason but I wanted to give it a shot to make up for the day prior. The deadlift was right on the line for me. I want to give that another shot later on. I totally forgot the weight I had on the back squat but it was in the 200 or more range and the shoulder press was spot on. I could maybe add a slight more weight but since I was at the local rec center I didnt want to add any more on because I couldnt step out of it like at a crossfit gym.)
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