Fitness - WOD 7/15

I rode my bike into CrossFit this morning, then on to work. It felt really good. My plan is to do that more often. I only need to get up 10 minutes earlier to make it happen, but sometimes those extra 10 minutes in bed are just too good.

Today was a good WOD. Max effort on back squats with a short little Met-Con to finish it out.

WOD: 5x5 back squats, max effort
1x5 - 70 Kg (154.3#)
1x5 - 90 Kg (198.4#)
1x5 - 110 Kg (242.5#)
1x5 - 120 Kg (264.6#)
1x5 - 130 Kg (286.6#)

Met-Con:
50 single jump ropes
20 push ups
50 single jump ropes
18 V-ups
50 single jump ropes
16 push ups
50 single jump ropes
14 V-ups
50 single jump ropes
12 push ups
50 single jump ropes
10 V-ups

Time: 4:24
Calories burned (WOD only - squats & Met-Con): 656
Calories burned (Including bike in, WOD and bike to work): 1235

I felt strong despite my legs still being uber sore. But, because of the bike ride my legs felt super warmed up and loose. I was planning on staying at 120 Kg for my fifth set because my last 2 reps at 120 on my fourth set were tough, really tough. But I decided to up because I know I'm capable of more. I jammed through the first three reps at 130 and it took everything I had to get the last two.

Afterwards, the coach said that even on my last two heavier sets, I was going as low as I was with the warm up weight (which was just the bar). Which was a nice compliment. I was trying to pay attention to my depth and form, but I think at a certain point my attention shifted to making sure I was still breathing.

The Met-Con was enjoyable. Short, intense and a good final sweat. Jumping rope still slows me down though. Rest assured, if they were double unders, my time would have been at least double what it was. I can never seem to get more than 3 in a row, which is horrible. Definitely the most room for improvement is with double unders. I need to start working on them outside of CrossFit.