The Jig is Up, The News is Out

Enjoy this totally awesome rendition of “Renegade” by Styx while I tell you about Bootcamp this morning.

Before I get to the workout, we must discuss the 11 details (turn it up to 11!) that make this video AWESOME:

1. The hair!
2. The hair flipping.
3. The keyboard player’s striped mock turtleneck.
4. The drummer’s faux-Versace dress shirt.
5. Guitar solos that will make your face melt off.
6. Overhead clapping.
7. The bass player’s shirt is sparkly AND a mock turtleneck!
8. Audience sing-along.
9. Like, five false endings.
10. Name-drop of “I Shot the Sherriff.”
11. The lead singer Tommy Shaw can blow, man.

OK. Now that we’ve cleared that up…

Our workout
21-15-9 for time:

• renegade rows, 15-lb dumbbells
• med ball cleans, 10-lb. ball
• push jerk, 15-lb dumbbells
• stairs sprints, 3 flights

My time: 16:00 on the nose (And now you get the Styx reference, right?)

Core work
I don’t know what any of these things are actually called, but they were challenging and fun.

2X 10 reps: Situp w/ overhead tap –> roll up to standing –> wall ball, 10-lb. ball

15 L + 15 R: side plank dips, then plank + knee in + side extension

Today was my fourth day in a row of CrossFit workouts, and I’m definitely feeling that familiar tired/sore/good twinge. Nice! Tomorrow is a nice-n-easy 4-mile run; only 57 more days ’til the Austin Half Marathon. That’s pretty frexciting.