WOW! What a day.

In the morning I did my hour long run. I’m sorry to say that my “run” was more like a slow jog. I had a few issues with my knee so I kept it pretty slow. I was carrying a daypack and a war belt. My pace was about 15 minutes per mile.

In the afternoon I went to CrossFit Rebels for the daily WOD. When I looked up the WOD online I wasn’t impressed, but it turned out really good. BTW, yesterday’s WOD was great! I felt it over my entire body. But back to today.

We always have a warmup”

  • Row 500 meters
  • 10 x Squats
  • 10 x Pushups
  • 10 x Pullups
  • 10 x Situps
  • 10 x Good Mornings
  • 10 x Dips

Then came the Skills WOD:

AMRAP 5 Minutes – As Many Rounds As Possible for 5 Minutes

  • 10 x BS – Back Squats
  • 10 x ME – Max Effort pushups
  • Repeat

ME pushups are done with your feet and hands raised so that you can go down lower with greater range of motion.

I got in 5 rounds. But the last two rounds I was not able to do all 10 pushups but went to failure instead.

Next was a 5 minute AMRAP as part of the METCON.

  • 10 x Hollow Rocks
  • 10 x Arch Rocks
  • 10 x Squat to Step Ups
  • Repeat

I got 3 rounds plus 10 Hollow Rocks plus 1 arch Rock for a score of 101.

And finally we had a 7 Minute AMRAP as part of the METCON.

  • 100 Meter Run for 1 Point
  • 10 x T2B – Toes To Bar – Complicate to explain – for 10 points
  • 10/10 Shoulder Taps – Complicate to explain – for 20 points
  • Repeat

I got 3 rounds plus a 100 meter run for a total of 94 points.

Not bad for an old fart. Yesturday and today were really good workouts. I admit I wasn’t impressed looking at this workout online, but the feeling at the end of the day was great. CrossFit is highly recommended.

BTW, you can Google just about any CrossFit move. Just enter “CrossFit T2B” for example and you will see plenty of info.

Also, METCON means METobolic CONditioning.

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