Crossfit Total

Started with the run:
5min warmup then 20min of intervals.
14min 10s/mile (pr)

Go me. I'm improving. Though...I'm also about to change the intervals so it'll probably take a dive again.

WOD
'CrossFit Total '
Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

I've done this before and scored horribly...so this time? I started a little below my pr for each of the exercised and built from there doing no more than 5 total reps.

BS/115 (pr)
SP/95 (pr)
DL/205 (pr)

Crossfit Total Score: 415 also a personal record. yay!
That's an increase of 85 points, and puts me on the low end of respectability.
And three new personal records in the process! I couldn't even believe I was putting that much weight on with the deadlift. I had to recount it 4 or 5 times before I accepted it.
Awesome.
An easy way to mark definite improvement and a change in fitness.
Go me.

CrossFit Total

I started with abs, then a few pull ups on the assist machine to warm up, followed by the workout of the day.

WOD
'CrossFit Total '

Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

All three of these are new to me, so I began with no weight and did 5 to 10 reps of each just to familiarize myself with the movement. I plan on doing very low weight, probably half or less of my max during workouts to make sure that I get the moves down technically correct.

So how did I do?

BS/95
SP/70
DL/165

So my CrossFit Total score is 330.
I guess that isn't bad for my first time, but I obviously need work.
Eh...I feel good just getting out and doing it.

Followed up with shoulders, arms, and then 20min high intensity on the bike. 2min low resistance and speed followed by 1min of high resistance and speed...alternating until the time was up.
My calves are killing me today.