Today turned into my "cheat" day for food. The office went out together to Chuy's for lunch, so I had a really tasty Southwestern Enchilada, complete with rice, beans and dozens of tortilla chips. After dinner, I had a cupcake in celebration of my friend's birthday. But I had time to get to the gym after the festivities for a quick workout, which was a pleasant surprise!
"Michael" - scaled down
3 rounds for time:
Run 400 meters
20 back extensions
I ran on the treadmill, and each 400 took between 1:30 and 1:40. Didn't keep a total time, though, as I didn't have a watch. By the end I felt tired but not wiped out. My back and hips felt tight, so I did some hip circles and hip flexor stretches afterwards to get loose.
If you're wanting to get into Crossfit, either as a full-time workout or a way to spice up your current routine, use the scaled Crossfit WOD's posted on the Brand X Martial Arts forums. Even if you think you're in great shape, start off at the "Buttercup" level. Crossfit is the kind of thing that looks easier on paper than it actually is.