The roads were a bit slick this morning and there was an accident in the tunnel on the way to and from CrossFit. Kids and I ended up being about 10 minutes late. They had me do 5 minutes on the Assault Bike as I had missed the warm-up. I missed a little bit of time in the Deadlift window, but that was ok. Deadlift to a technical Heavy 5 – so making sure that form stayed good through a heavy set of 5. We were supposed to do a light set first so I started with 95#, then 135#, then 185# then 205# ending at 215#. That felt pretty sold for a set of 5. Then we had to drop to 70% of the Heavy 5 for 2 x 10. That put me at 150 for two sets. It felt a lot lighter, but was a good weight for 20 reps. The MetCon was 3 RFT with a 7 minute cap of: 15 Front Squats (65#) 12 Burpees 65 was the Gold standard and was a good choice. I could have done 45 at 95# but not within the time cap. I finished in 6:33. I did the first round unbroken and then stopped at 8 for the last two rounds. We were cleaning the bar from the floor, so breaking them up wasn’t recommended. It was a tough workout and I hit half way through the time at about half way through the reps, so I tried to push myself to get it done under. The first round was in a little under 2 minutes. About an hour after finishing my workout, the family went to gymnastics so I took the opportunity to get a ski in. I grabbed some food and set out to do some skate skiing. It was about 8f with a light snow falling as I set out. I ended up doing the entire man-made loop and it was really busy out there. A fair number of teams training. It is supposed to snow tomorrow and then the temps are dropping into the negatives for highs for the week. So this might have been the best time of the weekend to ski. I was proud of myself for not falling even though I did some of the hills I always fall on! My form definitely still needs a lot of work, but sometimes things seem to click. I was able to kind of ski up some of the hills instead of just walking up them so that’s good! I completed 6.6K in 61 minutes. I noticed that my average heart rate for my MetCon was actually lower than my average for the skiing! Not a bunch, but that is an interesting observation.