After a very frustrating day at work yesterday, with me not getting off till 7 and having to miss Crossfit, I was very excited to get off in time to make the last class before the holiday weekend! Of course, this meant I was at the 6:30 pm class on a Friday night. And not just any Friday night, but the Friday night before the 4th of July. So, turns out, I was the ONLY one there. This is the first time that's ever happened to me. It was great! I warmed up and we got started as soon as I was ready to go, and the coach followed me and cheered for me and me only the whole way. That was really nice, since it was really a grind today:
Fallen Heroes Workout: (A combination of the different CF Heroes workouts)
1 mile run
21 Thrusters
50 Ab Mat Sit-ups
21 Push-ups
400 meter run backwards (in honor of Michael Jackson)
25 Air Squats
21 Overhead Squats
21 L-sit Pull-Ups
I did the first mile in 8:10!! That felt really good! Well, it felt good hearing the time. It felt tough to do, especially with 20 minutes of work left to do... I was able to do the Thrusters as Rx'd at 65#, but the OH Squats I had to bump down to 35#. Or maybe it was 45#. No, I think it was 35#. Either way, it was plenty for the ol' shoulder! I also had to drastically modify the L-sit Pull-Ups into some kind of weird jumping pull up with a leg curl type thingy... I finished in 25:20, which was a long time, but it felt good. I broke most of the different exercises up into two or three sets so I could keep good form but still burn through everything.
I skipped out of the gym looking forward to a Hot + Sunny 4th of July Bellingham Weekend!!
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