Double up.

I doubled up today, but I flipped it and did the running WOD first. I feel like I've got the Crossfit side fairly dialed, so if I want to half-ass something, I want it to be Crossfit at this point. Plus, the strength and conditioning WOD had a LOT more conditioning. Here we go:

Run: 4-6 x 2:00 Time Trial, recover 5:00, until form deteriorates or you complete 6 rounds
mywrite: completed 6 rounds, felt good and fairly fast. Because it was such a long WOD, used the first round + 5 minute break as part of my warmup.

Round distances: 486M, 514M, 521M, 502M, 523M, 507M.
Total distance including rest/drills: 4.09KM.

Form didn't break until about the final 400 of the 6th round. Really psyched about round 5, felt great while  running it, and turned out to be my furthest as well.

I considered doing Front Squats from Crossfit mainsite, but I know I've got a day off tomorrow, so decided to push it with the CFE WOD tonight. Starting at 9:30 p.m. after a hot dog dinner at Dirty Frank's in C-bus. Could get ugly:

For time:
Row 1k
Tabata Squats (:20 on :10 off x 8 rounds)
Run 1k

mywrite: splits - 3:54 row, 4:20 (127 squats), 4:44 run.
Row felt surprisingly good, I toyed around with the settings after watching an Olympic rower give some tips, need to keep experimenting. Warmed me up nicely for squats, so all 16s and one 15. The run included a shoelace malfunction.

Good day, interested to see how I feel tomorrow, but I only have short intervals on Saturday and tempo/tt on Sunday, no CF until at least Monday.