Countdown to 30: 11 Days to Go

4/1: 157.0
4/2: 155.0
4/3: 155.2
4/4: 154.6
4/5: 154.8
4/6: 154.2
4/7: 153.2
4/8: 154.8
4/9: 152.6
4/10: 151.2
4/11: 153.2
4/12: 152.2
4/13: 152.2
4/14: 152.4
4/15: 153.2
4/16: 152.2
4/17: 152.0
4/18: 151.8
4/19: 152.0
4/20: 152.0
4/21: 152.0
4/22: 152.6
4/23: 151.4
4/24: 151.4

Doubled up on longer metcons today.

AM was a modification of Michael. Here's the WOD as rx:

Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups

I want to know who the hell pissed off coach with some comment about not getting enough back work...the past three days have included: maximal effort deadlifts, 50 back extensions + 50 swings + 50 wall ball, 150 back extensions. My low back is feeling it. Anyway, Michael was the WOD, but for various logistical and gym-layout reasons, combining running with back extensions sorta sucks at my gym. Either I'm fighting my way downstairs to get outside, or I'm fighting my way to the cardio room to run a lame 1/2 mile on a treadmill. Either way there's a few minutes of transit time, so I rearanged a few things in the upstairs weight room and did this instead:

Three rounds for time of:
Row 1000 meters
50 Back Extensions
50 GHD Sit-ups (cause, you know, why not?)

This took me 30:19. I figure really fresh and not all worn out I should be able to could cut 4 or 5 minutes out of it. All in all, it was a pretty disappointing time but I still gave all I had, given the state of my low back and general fatigue. By the end of the last set of GHDs sweat was dripping down my arms and my head felt like it was going to explode. I sat in a corner for several minutes just to let the pounding in my head go down before I could work my way home.

Have to give thanks to Monique, a new Crossfit Level 1 cert'd instructor who started at the gym a few months ago. At round two she threw some serious encouragement my way and got me through the back extensions and GHDs one 5-rep partition at a time. It was really nice to have her support because in some ways that second set was the worst....the pain was just as bad as it was on the final set, but without the knowledge that it would be over soon. Thanks Monique!

Then I went and did work-ish stuff that is in no way related to fitness for several hours (serving at a teacher and staff appreciation barbeque at Bella's school-pretty easy and fun!). After that was over, I brought Bella home, ate an enormous early dinner and took a quick 15 minute power nap to gear up for a PM Crossfit with Kevin Workout.

Kevin devised a really cool workout based on body weight. It's not like anything I've seen before, but it sure made me happy I have lost a few pounds. For purposes of the workout, I assumed I was 152 pounds.

One Round For Time:
Jump Rope: 2 x body weight reps (304 reps)
KB Swing 1 x body weight reps (152 reps)
Row 3 x body weight meters (456 meters)
Lunges 1/2 x body weight per leg (76 lunges per leg)

Total Time: 16:17

After wrapping this up, Kevin layed the fitness wisdom on me with regards to my row, which was apparently all jacked up. He showed me a WAY more effecient technique, and helped me correct some of the flaws in my row. I think with practice this should really cut down my rowing time... I just wish I had known what to do right this morning before I rowed 3000 meters wrong! Thanks Kevin! (Man, it's been the day of the gym trainers really helping me out, hasn't it!)

I've crammed 5 workouts in the past 3 days, and I'm done. Tomorrow it's gardening and reading and playing with my kiddo.