Yes, the title is right. I not only did CrossFit this AM, but I rode into work too — AND, it was a Rx workout — AND, I shaved another 30 secs off of my ride time. *flex*

From Crossfit

Warmup

• 2x
  • 20 Lunges
  • 15 Pushups
  • 200m run

Pushups were a little slow today, because of the death of my triceps yesterday.

Strength

• Deadlift (#225)
  • At 75% of your one rep max complete 2 reps in the min for 10 min

I did 225# this time. My grip felt good. Form felt good. Time to start increasing weight. I’m thinking 240 or 250 next time we do x2’s.

WoD

• Tabata (8x 20sec on, 10sec rest)
  • Deadlift 155/105
  • Sit-up
  • Row – Try to hit 1k meters (125m every 20 seconds)

The deads were brutal here. But, I powered through. I barely had time to write down reps. A secretary would be nice for tabatas.

Results: 48 deadlifts, 64 situps, and 649 meters rowed.

Ride to Work

I’m not sure if I’m improving on my climbs, but, I’m kicking more and more ass on my flats. I was in my highest gear several times during the ride, and I was flying 🙂