GTG: 100 Push-ups

Warm-up: 10 Push-ups, 15 Squats, 40 Windmills (3# each arm)

WOD: Dumbbell Fran
(21, 15, 9)
Pull-ups
Thrusters (25#)
Time: 4:47 (PR)

Dip ladder: 1...12...1
Pull-up Madness: 14
Good Mornings: 3 x 10 (15#), 1 x 10 (25#)

I had to check the clock several times because I couldn't believe my Fran score. The key continues to be the kipping pull-up. In the first pull-up set, I did all 21 in one set. It didn't occur to me until later that I could have easily hit my goal of 30 in the first set. In any case, I blew through Fran motivated by my friend Matt who posted an enviable 5:30 score earlier this week. Doing Fran today was out of rotation because it's "Mary night," but I had to do it. I had to know.

I was unable to speak for almost 20 minutes afterwards, and it was almost 45 minutes before my head and heart both felt like they weren't going to collapse within my body.

I hit some sort of CF groove in the last 3 weeks. My body is cooperating in ways that it hasn't been since I was a high school gymnast. I know this is going to elicit the "no, duh" response, but CrossFit really works. I'm becoming a better athlete and it manifests itself daily in both my climbing and baseball.

I have always had power, balance, and flexibility, but new friends stamina and endurance are welcomed additions to the mix.