Note about this day: I waddled for three days after this, and did no feel 100% until the following Sunday. I would not recommend going this hard when you're first starting out. That was a brutal lesson in proper scaling.

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Day of ridiculousness

10 am - Crossfit

WOD

Warm up: 2 times
15 squats
5 dive bombers
15 Supermans

2 sets, 3 stations, for time

Station 1: 1 pood kettlebell (1 minute each)
Sumo deadlift high pull
Swings
Clean
Jerk
Cross chops

Station 2: 30/40# sandbags (1 minute each)
Squats
Twists
Clean
Get ups
Step ups

Station 3: bodyweight (1 minute each)
Burpees
Crunches
Push ups
Dips

2 pm - Baseball
long toss
light pitching
ground & flyballs

3:30 pm - Climbing
2 hours of 5.6, 9s

Yoga at Tranquil Space: 1:15

Climbing for 2 hours: (5.6, 8, 9, 10s)

2 hours of climbing: 5.6, 8, 9, 10.

WOD
4 sets: (40 sec rest between sets)
* 10 push-ups
* 10 rotator cuff exercises (each side, 3#)
* 10 bent over flies (dynamic, 10#)

Dips: 5, 5, 6, 5 (perfect form or doesn't count)

Yoga for 1:15.

You know what I discovered about myself? Even though I'm in reasonable shape, I'm still not ready for two consecutive days of yoga.

Yoga has enormous physical benefits, but its stress relief and bad mojo removal are amazing. It's been tough at work lately, and my mind needed the two days. My body thought otherwise.

Things to work on:

* Shoulder and back flexibility
* Smoother pose transitions
* Effortless balance

That's a year or two right there.

Baseball: 90 minutes of throwing and fielding