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I rode a broken 32mi last Thursday, and it was the longest I'd ridden in one day by almost 10 miles. For the last 6 miles, my outer two toes on my right foot were in agony. Yesterday I rode 33.5...

Home gym (or box):

Pullup bar for 2
high bar at 10' ceiling for rope climbs and short person muscle-ups on rings
medicine balls (10#, 15#, 8#) for wall-balls, and interesting sprints :)
GHD...

Yay, another Crossfitter!!! Haven't done Murph in over a year. Need to get back to it.

Nature punishes the specialist.

Another thing worth trying is start working on unweighted squats, in order to improve your hip flexibility. Here's a good video on proper form and depth. https://www.youtube.com/watch?v=xDdSZmWNYQI...

Kelly Starrett (K-Star) is a well known trainer in CA who runs the MobilityWOD.com blog and wrote "Becoming a Supple Leopard." In addition to discouraging the ice mindset, his site has incredibly...