I was going twice a week and it was 80$, I cannot justify that. the competition is what I miss, the actual work out I can do on my own. to go 3 times a week it jumps up to 120$ a month, and 5 days a week is 150$ a month. The crossfit box here has gotten so packed unless you plan a month a head your not going to fit into the class.

 

Today I did a morning KB session. Having fun using whatever came to mind. One hand cleans, flys, lawnmowers, pushups with the KB and some other stuff I'm forgetting.

Evening intervals on the spin bike. 5 min warmup, 5 sets of 1 minute max effort 1 minute active recovery, 5 minute cooldown.

I feel great for once.

 

The day off today felt great. I still could use a massage.

 

I suggest using CLIF Shot Blocks. They are great for running, or any other cardio activity. They provide a healthy way to get started because they have Vitamin C, and have a little bit of caffeine. They also taste great too. I suggest getting the black cherry flavor, and pop in ~2-3 cubes and you are all set. Hope this helps.

 

It's hard for you to do evenings? I'm always stronger later in the day. If you have energy problems use a pre workout dose of caffeine. There are plenty supplements like neurocore, jack3d, etc... But good ole fashioned espresso shots or a monster, redbull, and the like work as well.

 

Another great CrossFit. Didn't mind the night session as much, but damn was it huge. The mornings usually had 8 or so people. The night class had probably 16 or more.

Warmup:
200m run
10 squats
10 pushups
10 sit ups
10 top to bottom squats
10 jumping squats
50 DU's
X3

WOD1
20 chest to bar pull ups
20 squatpress? (Dumbbells or bar, squat then press up when coming up from the squat.)
20 hurdle burpies.
X2
15min limit

WOD2
Clean overhead squats
10 rounds
90 second tabata for points
Increase in weight each time

 

Squat-push press is what it sounds like

 

Sounds like a thruster to me... Is a front squat utilized at the start?

 

Yup thats what it was. Couldn't think of it.

 

Started training for my 1st 5k today... Really looking forward to this.