WOD

I've been nursing a strained lower back muscle. It feels god now so I'm starting the workouts again.

I only did the CrossFit warm-up this a.m. as the villa's gym was unbelievably hot due to the AC being shut off.

I brought a set of Power Rings with me, so those will be incorporated into the routine.

Diet's back on track. I was about 80% complient durng my six-week break, and that coupled with nursing the lower back put me back a step. All's well now and ready to forge ahead.

WOD

24:40-ish

For time:
75 Push-ups
95 pound Sumo-deadlift high-pull, 50 reps
50 Ring Dips
45 pound Weighted Pull-ups, 30 reps
25 Handstand Push-ups

• Sub-ed regular pull-ups and assisited handstand push-ups
• Pulled a back muscle early on in the SDLHPs. I didn't warm up - Big Mistake
• Took the last couple of days off due to travel
  

Off Day

Traveling and visiting the boys in Connecticut

Rest Day

I'm off cycle with CrossFit, but I'm traveling today and I've worked three days in a row. I'll be doing hotel-room workouts for the next couple of days.

WOD

308 lbs

Deadlift 1-1-1-1-1-1-1 reps

• Maxed out early and then worked on form
  

WOD

132.2 lbs (60 kg)

Overhead Squat 3-3-3-3-3-3-3 reps

• Make up from two days ago
• Form and balance is everything here
• 40.50.60.70(f).60.60(f).60
  

WOD

26:57

120 pull-ups and 120 dips

• Good effort coming off a cold