Fran welcomed me back to crossfit this morning. And boy was it tough.
Front squat 63.5% x 3, 72.5%x3, 81.5%x3++ (my one rep max is 133lbs on front squat)
21, 15 & 9 reps
We started with front squats and worked our way through the % there. Nothing too bad-it felt great to be back.
Fran was, as always, a killer. I did the rx weight which is 65lbs. And I used a blue band for the pull ups. I was exhausted when we finished. I did it in 8:08. My last time was 7:36 but with only 53lbs. My wrist did start to hurt a little into it but I modified my grip each time to not have any pain during the workout. I can't tell what needs work to actually improve this time but I'll keep working at it.
After crossfit, I went to teach my first programmed half of bootcamp. I did a HIIT (high intensity interval training) cardio and then the core/stretching piece. It's our Boxing week, so we did high knees, punches and my favorite-shuttle runs. As we were jogging over to the restitance section, I heard a bootcamper say "I'm sweating in places I've never sweat before." That's certainly a great compliment to a coach.