Squat Cleans and Burpees

Monday, 8/1
Snatch
53x5
73x4

Still working on my 2nd pull and the starting position and tonight it really started to come together a bit more.

WOD
5-4-3-2-1 Squat Clean 103#
5-4-3-2-1 Burpees
Time-4:22

This was a wonderfully short wod, but each of those last squat cleans was a fight. When you make the mistake of catching one in the power clean position and then have to squat with it, the motivation to catch each and every clean in the squat position sky rockets!

I finished this wod thinking that I had done an awful lot of clean variations in the last few days, but then it just wouldn't be CFWest without those cleans!

Have I Been Doing Anything?

Quick recap-
Friday, July 29
Class with Ian
Lots of time working on the Snatch-starting position, 2nd pull, and some great coaching and feedback.

WOD
200 m run
15 power cleans 93#
15 wall balls 12#
200 m run
12 power cleans
12 wall balls
200 m run
9 power cleans
9 wall balls
Time-12 something,

I am really trying to stay committed to using the Rx'd weights more times than not, even if it means that it will take me a bit longer. I am strong, I have no doubt about that. Can I move weight quickly or for an extended period of time? That I do not do so well, so that I must work on.

Saturday, July 30
Back Squat 3RM
235x5
Whoot! It was even pretty fast and easy.

WOD
5-4-3-2-1 rope climbs (subbed 3 DH pull ups with GB for each)
5-4-3-2-1 Clean and Jerk 103#
Time-11:15

Super happy that I can't really do rope climbs when a wod like this shows up!!

Sunday, July 31
Weighted good mornings 113x7x3
Wt'd box jumps 30# DB, 16 " box

Practially Paleo Chocolate Cake

Tuesday's Workout, July 26
Deadlift 5x3
I was having a hard time settling on a working set...
203x3, 173x3, 183x3x3

WOD
400 m run
then 5 rounds of-
10 hang power cleans 63#
20 walls balls 12#
finish with 400 m run
Time: ??? too long

This wod beat me down and that was particularly frustrating after finishing the class the day before feeling pretty great about everything. I was basically *this* close to sitting down on the floor during those wall balls and just stopping. I didn't sit down, but I sure walked around a lot. It was one of those "just try to think about this and get the work done" wods.

Wednesday I was just sore everywhere and had desire at all to go to the gym. I also had a lot of work to get done, and a paleo chocolate cake to bake. Sometimes you just have to do what needs to be done!
Morgan and I got together and adapted this cake from Elena's pantry. And yes, we used honey, a sweetener, and chocolate chips. Sometimes, like for a birthday party, you just do what you need to do to still have fun and enjoy your food. :)

Practically Paleo Chocolate Cake
¾ cup coconut flour, sifted
¼ cup cacao powder
1 teaspoon salt
1 teaspoon baking soda
10 eggs
1 cup coconut oil
1 ½ cups honey
1 tablespoon vanilla extract
½ teaspoon orange zest
2 tbsp orange juice

In a small bowl combine flour, cacao, salt and baking soda
In a large bowl using an electric hand mixer, blend eggs, oil, honey, vanilla and orange zest and juice.
Add dry ingredients into large bowl and continue to blend
Oil (2) 9 inch round cake pans and dust with coconut flour
Pour batter into pans and bake at 325° for 35-40 minutes
Remove from oven, allow to cool completely then remove from pans
Frost and serve

Frosting
1 ½ cup dark chocolate chips
½ cup coconut oil
1 tablespoon vanilla extract
pinch salt
In a small saucepan over very low heat, melt chocolate and oil
Stir in vanilla and salt
Place frosting in freezer for 15 minutes to cool
Remove from freezer and whip frosting with a hand blender until it is thick and fluffy
Frost over cake