Re: Jonathan's Crossfit progression
10k 50:14 May have injured my right knee a bit, hamstrings and calves have been ridiculously tight since
5 min on stationary bike and 1 walking lap around track, knee felt iffy so I decided against squats.
Deadlifts (probably not the best idea) 1x8 45#, 1x5 135#, 3x5 185# (felt pretty heavy, not surprising after the 10k the day before)
Shoulder Press: 1x5 22.5# dumbbells, 1x5 45#, 1x5 65#, 1x5 85#, 2x5 95# last set was mostly push-presses
Dead hang Pull-ups: 1x7 wide grip, 1x5 neutral grip, 1x5 chin-ups