Workout buddy

I'm introducing Amy to the joys of CF. Tonight I picked one from the CrossFit Gotham archives (posted under "2.23.09." I scaled weight to 95# from 115#). First I made Amy test-drive this workout, which I'd never tried, while I did pull-ups in the doorway. Then I tried the WOD. Afterward lay on floor until my heart stopped pounding so much. Wow! Good one, Mike.

Workout:

5x5 weighted pullups: 15#, 8#, 8#, 15#(3), 15#(3)
[incomplete sets finished bodyweight only]

then . . .

Row 500m
95# Push Press x 21
Row 500m
95# Push Press x 18
Row 500m
95# Push Press x 15
Row 500m
95# Push Press x 12

Time: 17:57

Food:
6
-oatmeal + pecans, a little butter, cream, cinnamon
-coffee + cream
7
-coffee + cream
10
-coffee + cream
1:30
-leftover roasted chicken
-cheddar cheese 0.75 oz
-handful of almonds
-banana + almond butter
3
-tea + cream
-2 slices turkey
-date/cashew bar
5
-tea + CREAM
8:30
-omelette: 3 eggs, spinach, mushrooms, cheese + 3 strips bacon