BGI Fitness

BGI fitness also known as West Palm Beach Crossfit is my new crossfit home for the next 30 days. I went over today to do a very light workout so that I could workout some of the soreness. Well I didn't do a very good job of that. I decided to do the WOD with the group and once I heard 3-2-1 GO something in my head took over. The good news is I felt great considering I'm 2 days post marathon. The only lingering pain is in my ankle but I'm working on that with ice, trigger point and stretching.

The WOD was something different that I had never done before. It was fast paced and fun plus the folks at BGI were kicking some butt. Here is the workout:

30 box jumps, 15 get ups, 15 dips, 1 rope climb
20 box jumps, 10 get ups, 10 dips, 1 rope climb
10 box jumps, 5 gets ups, 5 dips, 1 rope climb

I used 30" for the box jumps (yeah I know but I felt great). The get ups are done with your feet under dump bells and you basically do a situp to a full standing position. You can also use a small weight to help with balance. They were actually very hard!! I did regular dips (not ring) and the rope climb was to 20 feet. My time was 10:04 and I felt much better after the workout than before I started.

Tonight I got my bike all ready to start riding. Plus I did the trigger point exercises for my legs and feet. I have neglected my legs for way to long. Considering how important everything is from the feet to the hips you'll be seeing me do a lot more stretching and trigger point. Not only do my muscles need to be strong for this Ironman they also need to be healthy.

Have a good day friends!