I don't know if I broke through today, or what, but I felt immensely strong. Typically, I'm destroyed after a Crossfit WOD, but not today. Granted, it's an essentials class scaled for technique, gradually folding athletes into the CF method. But, hot damn if I didn't drive straight to the climbing gym afterwards and claw out 5 climbs that two weeks ago would have had me grabbing my knees panting. For good measure, I closed with a second moderate WOD.

I feel my functional returning, and to be honest, I wasn't even aware it was gone. It's only a matter of time before pull-ups and thrusters become effortless again. And I have some unfinished business with Fran.

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Warm Up: 3 sets

15 squats
10 push ups
5 jumping pull ups
1 Sampson stretch (each side)
1 block run


WOD:

5-5-5-5-5 back squat (45, 65, 85, 95, 135)
5-5-5 push press (65, 95, 95)
5-5-5-5 deadlift (85, 95, 115, 155)


Cool Down:

Stretching


Climbing:

4 x 5.9
1 x 5.10


WOD 2: 15-15-9

Sumo squat (25)
Rotator cuff (5 each side)
Bent over flies (10)
KB swings (1/2 pood)