Felt yucky

 Last night, after a loading dose of ibuprofen I slept decently and felt better this morning.  Negative Covid test--whew!  I didn't feel like CrossFit so we did Castle Rock trail, I thought it'd be great, a mile in and a mile out, the mile in was more strenuous than I anticipated, but my watch says I started at 6826ft and had a max elevation of 7307ft, that's only 509ft gain. Well what can I say I guess I'm getting kinda wimpy.

The picture of Castle Rock doesn't do it justice, it really stunning, the trail views of the lake were a nice treat on the way back since your back is to it on the way in.

There was

 A lot of running today, so I scaled it to half, but I finished in a decent time and probably should have done the whole distance.  Linda's Lungs 25:19.

Strict Press

 50 on my strict press. 8 rounds + 32 on "Tenfold", 45 singles, 1 thruster, 45 singles, 2 thrusters etc.  Altitude got me, how quickly we lose it!

Had a nice afternoon with Tony and Diana, we rode the sky chair, hiked around the top and had lunch at the grill at the top.

See that zero--

 Yeah I may have tried to overcompensate in the next round--

19:27

 That's all I got to say, what a day!  All good, but crazy busy.

No Touch Dead Lifts

 We did dead lifts Saturday so I was surprised to be doing them again today, I did 125 for my heavy set of three (with a big girl bar no less).  Took the bar down to 25 for the WOD, 5 rounds, 9 hang power cleans 45 air squats and max calorie bike.  Bike cals, 7,7, 9,7, 11.

Not quite

 I didn't quite hit a pr on my deadlifts today, pr is 125, today 110, I am pretty happy about using 85lb deadlift for the WOD. This morning was increasing rounds of 150M row, 1 deadlift, 1 knees to chest, then 2 etc.  I hit 10 on the rower but only 9 on the deadlifts, and knees to chest. Now am I going to ride today? Not sure but I think yes.

"Pressed for time"

 I didn't want to do the running, that doesn't bode well for doing the half marathon in October.  I think I could hang out at the Airbnb and cook for all the runners, and float in the pool with the grandkids!  

Rich Mahogany

 That was a lot of bike, it took me almost 2 minutes for 10 rounds, and then the rest was truly chipping away at it.  I just finished my last shuttle run with 3 seconds to spare.

3 Rounds Amrap 5

 I didn't finish, final score 2 + 196, close, it was close!

150 singles

30 pull ups

50 dumbbell snatches, 5 minute rest between rounds.

10-dinitis

 50 lb back squats today, deeper and better form.

On the 2:00x10 rounds:

15 Wallballs

15 Sit-ups

Max Calorie Row= 49

HeroWod

 HeroWod for the Hotshot 19, six rounds for time:

30 Squats

19 Power cleans

7 Strict Pull-ups

Run 400 meters

Time: 37:15, honestly I'm surprised I finished it, there was a 45 minute time cap. 

7's

 Are they lucky?  Well today they are! Another Bergeron Beep Test, better than the last so I'll take it!

In addition to the 7 Thrusters, 7 Pull-ups and 7 Burpees, I scored 7 rounds plus 14, and had some good news on my phone when class was over, so yay 7's.