So today started day 1 of my 2 week testing block.  My left knee is slightly better(getting an MRI on Tuesday to rule out and possible surgical procedure) yet still restricts me from getting into a full squat.  Brandon started me with the following today:
1. 1 RM box squat- touch and go.  I set the height to be just below parallel.  I got 255lbs(no belt and barefoot).  I did struggle a bit about half way up.  Also coming off the box was slow.  I haven't completed any back or box squats in about 14 days.  So while I was hoping to be closer to my early summer max of 295lb, it is a start.

2. Max reps ring dips: I stayed steady while locking out and going very deep.  I didn't kip them and was more strict with the form.  I was able to complete 24 reps.  I felt good on these - as usually for me and ring dips.

3. 50 Burpees for time: my time was 2:12.  I was around 55 seconds for the 1st 25 reps.  Had a great pace going but lost my timing at around 38.  At that point I slowed down as I completed the final 12 reps.

Over all I am happy since I know things will only improve.  I am not used to structure that is set by someone else - but I will get used to that fast.  Also lower volume right now takes getting used to - yes I am used to training often - doubles and excessive at times since I am too focused at times with reaching my goals.

I am hoping to get my nutrition squared away as well.  I would like to lean out some yet pack on a few more pounds of muscle.  When I started with Crossfit I was coming off my ultra and ironman days - I weighed about 153lbs.  Now I weigh 175 and would like to peak out around 180 ideally for next summer.

Thanks Brandon!