For the past few weeks I have change my work out routine, I have been focused on longer WODs, running, and rucking. This past week I started following SealFit, I have always heard of it and watched the videos on CrossFit.com. Let me just say some of the days are crazy, a big work load. So this past week I did 2 full days of SealFit, and still ran and rucked. Then Friday was"Murph" on CF.com so of course I had to do it, 39:19 with vest. Was not my best, the first mile was slow, I kept moving through the pull ups, push ups, and squats. The 2nd mile felt a lot better.
I have been having a lot of pain on the top part of my right foot. So I talked to Matt Arnold (Airrosti) about it and he was telling me to roll out my Tibialis Anterior, it has helped out a lot but still bugging. So now I am taking a couple days off from the pounding of my feet, roll it and ice it.
I have enjoyed this past weeks of long WOD's, I'm not going to lie I do miss the 5-8 min metcons. But that is no longer in my life right now.
On another note, we are working on Levels for the box. Not Leveled classes but a test out. We are using some of the bench marks From Crossfit. The game plan is a quarterly test out of skills and on some levels there are WOD's. I am pumped about this, because I feel like people get stuck in their everyday life and in their workouts. If we can give them something to shoot for, it will help keep them motivated and striving for more. Charlie and I are working through the details and will be putting out more info soon.
The WOD for today is coming off of Sealfit.com,
1 Mile Run
50 Burpees
2000 M Row
50 Burpees
1 Mile Run
with 20lb vest
Can't wait.
