It was another beautiful day here in West Palm Beach, FL. I had planned to get up early and ride my bike but it was still to dark to ride at 0645 and I have to be at school by 0800. That is just not enough time. So next week I'm going to start doing crossfit at 0600 and then do my endurance workouts in the afternoon.

Today I did my workouts with only about 2 hours between them. The WOD of the day at BGI was a combination of strength and a short metcon (metabolic conditioning). We started with the press doing 5-5-3-3-1-1 and were looking for a max press. I was able to get 145Lbs over head. We then did an AMRAP (as many rounds as possible) in 7 minutes of 10 push press (using 50% of max press), 5 strict pull ups. I did 9 rounds of the AMRAP.

I then headed back to the hotel for the free dinner. Tonight I had nothing but baked chicken and meat balls. All paleo and yummy!

The endurance workout was 3 x 5 minutes at best pace. I'm not quit ready to do any running so I got on the bike and heading out. After a short 1 mile warm up I started the workout. I did 5 minutes at best pace and then rested 2 minutes. While I was "resting" I continued to ride just to put more miles on my body. I ended up doing 5.5 miles in 15 minutes which works out to 2:44 per mile. The total ride was 8.5 miles.

Have a good day friends!!