Warm-up: Stick drills, Deadlifts and High pulls.
CrossFit: 21-15-9 of Pull-ups and Sumo High Pull Deadlifts, 400 runs after each set.
Level-1: Men 95lbs, Women 65lbs.
Elements: Men 45lbs, Women 25lbs.
Super Frogs: Boys 55lbs, Girls 35lbs.
Leap Frogs: 35lbs
Tree Frogs: 15lbs
Tadpoles: 10lb KB's, stairs.
Game: Rope climb relays
Strength: Shoulder Press 5 x 5
Endurance: 25-mile bike ride
It's a funny thing – every time I workout at CFBV I feel myself getting stronger and working faster, but never put down a "great" time. Then I go to the outside world without the beasts of CFBV and am amazed at the performance I can give.
Example – yesterday I went out on a hike that had me waking up at around 5AM and getting home at 11PM. The hike itself was moderately strenuous, not terribly hard but pretty long. Working on only a couple hours of sleep I didn't feel tired all day. Anytime I felt my energy dipping, or my legs burning all it took was a little bit of food and I was ready for more! By the end of the day everyone else was crashing hard and falling asleep on the drive back – I felt like I could've tackled another workout if I had to.
One of my friends gives me crap all the time about being so enthusiastic about CF and about eating paleo. When we got to our destination at the top of a mountain pass out in the Olympics and sat down for lunch she jokingly suggested I "take a crossfit picture". Sounded like a good idea, so I did!