Tuesday October 19th.....Knees 2 Elbows....Front Squat and Back Ext ..and some GHD on top

....doesn't that sound like the extra special Danish desert?
Well....
I had some work to take care of this morning so I got my 'greasing' done at CFN  around 12:30-13:10....
as I was about done I watched the fearless Dane do some Tabata push-ups....looked easy when he did it....anyway since I did Randy yesterday I felt a little sore on the sides of my stomach....connecting to my shoulders or something.......

The Mad Dane and I agreed that we both were sorded people but aware of it which made it sort of okay....while I finished the 1000m row then we got on with the work.
Front Squat
5 x 20kg
5 x 30kg
5 x 30kg

Knees 2 Elbows sort of getting 1 -3.....x 5sets

Work out-
3 x k3E
5 x Front squat 30kg
10 back squats
2 rounds
rest 30 seconds
x 4

14:08....

by the 7th and 8th round I had a hard time feeling my lower back....had to trust the choking feeling and the high elbows that the front squats were still good.....

And to finish it off...
4 x 10 GHD sit ups.....

When I was on my way home I feel asleep on the bus- I was done!.!


Got home and I had gotten my CrossFit Harlem t-shirt !! I am gonna rock it this week :- )...(this pic is from Crossfit Harlem site.)

Peace. Love. Crossfit.