Well, with my canoe racing and triathlon done it is time to get back to Crossfit full time. I will probably be adding in more runs to get my endurance back up to snuff but basically it will be back to Crossfit.
For time:
135 lb Squat clean, 10 reps
50 GHD Sit-ups
135 lb Squat clean, 8 reps
40 GHD Sit-ups
135 lb Squat clean, 6 reps
30 GHD Sit-ups
135 lb Squat clean, 4 reps
20 GHD Sit-ups
135 lb Squat clean, 2 reps
10 GHD Sit-ups
10:18 (2:43/2:47/2:18/1:40/0:50)
Compare to 081014 14:17
Finished with 10 pull-ups, 10x135 DL, 1 mile run @ .5 incline in 6:30.
I think the big reason I dropped 4 min off my time was that I am much more comfortable with 135#. It was interesting to compare to last year at this time when I debated scaling the weight. I currently can't think of a WOD with 135 that I would scale. I do know that my stomach is going to be in serious recovery/healing mode for the next few days from the GHDs.
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