A WOD And Then some!

“Wake up with DETERMINATION,

Go to bed with SATISFACTION.”  – Unknown via Pinterest

Today’s WOD

Warm up:

4 Min of Partner Assist Handstand Hold
4 Mins Practice Double Unders

2 Rounds Partner Rowing 1 Min While Partner Planks

Mobility:   6 Minutes

WOD:

2 Rounds for Time: Ring Muscle Ups* OR 20 Pull ups + 20 Ring Dips
20 Pistols (10 L/R) or 50 Air Squats

Then Do:

10 Min AMRAP of 200 M Run
15 Box Jumps (30/24)

*I don’t have the strength to do Muscle Ups….yet, so I did pull ups & ring dips (both with the assistance of a band).  Initially I was hesitant performing the box jumps on the 24 inch box because my shins are still healing from last week’s slip.  With encouragement– actually it was more like a direct order from the instructor I “man-upped” and completed my rounds on the 24″.   Whew, no slip ups!

Although I’ve completed more challenging WOD’s, I was still fatigued when I finished.  Tomorrow’s WOD might be one to contend with.

Immediately after the class, hubby and I made a few stops to get supplies to begin painting Tailor’s room.  Once we got home, I ate a quick snack (a Gala apple & some cashews) and started priming the wall.  The primer needed one hour to dry.

During the hour wait, an intense urge of wanting to run returned.  I wanted to run yesterday, but the day got away from me and I ran out of time.  Mentally I went back and forth. Should I or shouldn’t I?  Hubby said, “just go run, you know you want to!”

That’s all I needed, so I ran. My sore hip is healing and I don’t want to push it, so I planned to run 3 easy miles.  Well… it felt darn good to be out there, I ran longer. Lol!  Trying to put how I felt into words is difficult.  As I listened to my favorite play list, I laughed and enjoyed every step. My run was heavenly!!

While cooling off and walking up the driveway, I looked at my stats and fell out laughing in amazement. This is what I saw:

 

20130819-223113.jpg

During my run, I didn’t feel like I was running hard, I got into a nice rhythm and ran at a comfortable pace.  There is no doubt that I am seeing the wonderful benefits of CrossFit.   Even though I haven’t ran much in the past two-months, my pace and splits continue to improve.  I am over-joyed!

TTYL!

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