So I messed up my right knee some how this weekend.

I think it was from the sprinting we did during the Saturday warm up. The WOD was “easy”, nothing terribly knee-killing.

3 Rounds of

5min AMRAP

10 SDLHP  F75/M95

10 Box Jumps F20/M24

15 Sit-Ups

Rest 1min between rounds

My box is starting the Paleo challenge (see picture below) this Thursday, October 6th. One of the points detractors is how often you WOD. If I have a hurt knee, then I can’t WOD like I would want to. I wouldn’t be able to push myself as hard as I know I can go.

In the next few weeks, we’re supposed to be doing more of the benchmark (“hero” & “the girls”) Crossfit workouts. I want to do as many of those as possible, especially if we’re going to do the Murph. I did the Murph during my first week at Crossfit Lake Mary.

“Murph”

1 mile Run

100 Pull-ups

200 Push-ups

300 Squats

1 mile Run

For time.
Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it.