8/17/17 Wt. 194.2 Slept 7 hours, napped 20 min. 8/10. My Mom's 90th b-day!

A. Parallel Box Squat @31X1 - 3 x 15 light-mod reps; rest 2min- no mini bands-will order some
    125 lbs 3x15
B. DB 2-arm Lateral Box Step-up - 3 x 8 ea leg; rest as needed (moderate, control on eccentric)
     20 lbs dumbbells 3x8 each leg at 20 inches
C. 30 bird dogs with intention.

2k row TT  7:50 with 157.6/500 ave. Pulse-Ave 170, Max 180- I went out a little too hard. It was super tough. I tried my best to not "rest" a stroke and recover. Effort was a 9.5/10. I don't remember if I tested this before or how I did. It was humbling.

Frog rocks 20- this was good
Hip 90/90 6 each side
Couch stretch- I had to have my knee 6 inches from wall. Couldn't place my shinagainst wall. 2 min per side
Straddle Pancake- Ugh- took 60 sec of stretching just to get my torso to 90 degrees. :). 2 min total.

Watching the youtube videos of all the stretches and then performing them is humbling.  As was the 2K row TT. All the videos and posts on IG and Youtube of CrossFit show very accomplished athletes. Some day I'll feel like it's easier. :)- Goals!

Carb 185g, Fat 76g, Protein 161g

Great workout!