I went to CFCP last night not really expecting much. I am really working on taking things slow, not worrying too much about time and using light weights. Here’s what we did last night:

Warm-up

• 10 (Squats & Burpees)
• 500m row
• Stretching (really tight…argh)
• GHDs/Back Extensions
• Dead Hang Pull Ups
• Ring Dips

Skill

• Double Unders – I forgot my rope and had a really bad time with the ropes they had there. I hate the speed ropes.

WOD

3 rounds

• 400m run
• 21 Ring Push Ups
• 12 Back Squats (just the bar, 45#)

Time: 14:28.

Until I can workout normally and against the clock, I’m not really going to do the good/bad/overall thing.

I was able to do the squats and runs unbroken. I went really slow on the back squats because that is how I hurt my back and I really wanted to be conscious of what I was doing. The ring push ups felt fine. I just took breaks as needed. The runs were slow as usual, but they were OK… didn’t hurt.

It’s nice to be back but I really am finding that I need to make a real concerted effort to not rush based on watching the clock.