CF Warm-up + Potluck food :)

6 p.m. @ CrossFit Markham

Today is a day of celebration! It's the first time I did the full CFM warm-up. One day, I'll say, "Your workout is my warm-up". But for now, I got owned by the warm-up. Anyways, here's what I did today:

Warm-up
3 minutes skipping
10 arm circles
20 pass through's with PVC pipe
stretches (groin, hamstring, hip flexor, etc)
- Then -
3 Rounds of
15 Overhead Squats (PVC pipe)
15 Sit-ups
15 Push-ups
15 Pull-ups (kipping)

Strength
Warm-up, then 5 x 5 @ 145 lbs

Met-con
Reps: 10-20-30-40
Box jumps
Walking lunges (each leg)
400 m run
Time: 17:10, including idle time, thinking I was done after the 40 walking lunges :P

Post-WOD fun
Did some random rope climbs and HSPU. Got a new PR: 8 strict HSPU! My arms were so tired.

Potluck Prep

Tomorrow, we'll be racing at Toronto Island Dragon Boat Festival (we = Iron Dragons). As per tradition, we have a potluck. I decided to make "on-sale-meat awesome". Here are some snap shots =)

My share after slicing the beef :)

Beef diced, seasoned with jerk, and cooked. Unleash the pineapple!

Jerk beef + Pineapple = "on-sale meat awesome"

The final product for tomorrow potluck!
(Leftovers ... excellent!)

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