Note: pay attention to how much the bar weighs!

I can't tell you how many times I have mis-counted my weights when lifting.  Thinking I was lifting either heavier or lighter than I thought I was.  The source of the problem is me not paying attention to the size of bar I am using.  Yesterday, my plan was to do the following: 1. do a short metcon which involved a few pullups so I could practice doing kipping pull/chin ups, then 2. do a running wod.  (I will address #2 shortly.)  I was thinking of doing the 21-18-15-12-9-6-3 pullup/sit up/100ft walking lunge WOD from Monday and I was advised against it.  Good call!  I did a mini version of it: AMRAP 10, 3 pullups, 10 situps, walking lunges.  I did 4+3+10.  I was pretty happy with that.

I was planning to rest for 3 hours and do the run wod with Jeremy (2x1000m and 3 min rest.)  But the desire to do some heavier lifting was there and the desire to run was not.  Not sure why I don't want to run.  I'm getting a lot of joy out of helping people with their run technique, but doing it myself is secondary to working on my strength and CrossFit skills. 

So instead I decided to try some squat cleans.  I love power cleans, but squat cleans are relatively weak for me.  Probably because my front squats aren't great.  I asked Alex, "what bar should I use for squat cleans."  He said "the women's bar."  Cool, done.  So I did some squat cleans and felt pretty decent about it.  After that was done, I went to use the same bar for another overhead lift and realized it felt much heavier than 33#.  THAT's because it was 45#.  Its a good surprise to find out that your lifts were actually 12# more, but duh! LOL.

Jerem'y run technique is really improving.  I'm quite impressed how running 2 times a week with proper form can improve speed as much as it has so far.  It seems like the technique, skill work and other auxillary exercises (core work) he is doing is translating to other areas of CrossFit training.  That is such a positive thing!

Tonight I will bring 2 friends to ECF.  I love introducing friends to CrossFit!  One of the ladies is a hardcore marathoner....she runs about a 3 hour marathon and is really excited to try another form of training.  This should be fun!!!

One week until my 4-day long weekend!!!!!!!! :D:D:D