4/22/17

AM Workout (1000)

I am in Tampa, FL for a wedding ... dropped into a local box (Crossfit 813) for the class workout. Overall wasn't terribly taxing, but beat every in the class and got some good intensity out of this. Good cardio, but nothing too crazy. The rest was based off of the slowest people in the class... so I was getting more rest than everyone else given I finished first on the first two workouts.

3 RFT:
15 Back Squats (155/105#) - from ground
15 Over-the-Bar Burpees

When the last person in the class is done, rest 5:00

For time:
52 Wall-Balls (20/14#)
25 Dead-lifts (275/185#)

When the last person in the class is done, rest 5:00

With a partner, AMRAP 10:
Assault Bike Calories (partners must switch every 10 calories)

-5:15 unbroken
-3:40, wall-balls unbroken, dead-lifts were 5/5/3/3/4/5 with very little rest
-207 Calories ... I felt bad for my partner, I was getting 10 calories in about half the time he was, but I got a lot of intensity out of this ... went 100% on each 10 calorie interval

PM Workout (1430) 

Easy run along the Tampa River Walk. Ran the entire thing from my hotel northward, then turned around and ran the length of the river walk south and then back to my hotel. Total time running of 47:43 ... nothing crazy, but haven't been running the last few months, didn't feel particularly great on this, was nice to get it and enjoy running again though.