Front Squat
113x5
128x5
138x5
145x5

WOD
AMRAP in 12 Minutes
7 Kettlebell Swings 53#
10 Ball Slams 25#
12 Lateral Jumps
Rounds-8 +7 KBS

What can I say? This was a great wod, with a chance to work on the heavier KBS and time to do my fave-lateral jumps. I was in that wonderful place of feeling like I should move faster, but my legs were just too sore and slow...

I obviously didn't do well with my rest day yesterday, cuz I am way too sore today. Even as I write this, hours later, I am still sore. I don't want to admit to not foam-rolling, or taking enough fish oil, or drinking enough water, or getting enough sleep. All of those reasons place way too much responsibility in my lap.

So I'll blame it on something totally random. It was probably the stress of actually being at the speedway, getting all that mud flung on me, sitting on muddy metal bleachers, and the said bleachers being cold enough to just about literally freeze my bum off. It was fun, but it was like being in another world! And it just really, really seemed like the "right" thing to do was to drink a beer while there. But I can't. I can't ever go to a ball game, or eat Mexican food, or as in last night, watch old beat up 4 cylinder cars race around a little track and drink a beer (gluten-free beer is not very good...) So I ate peanut M&M's. Yep, I did.

They were good. Just so you know.

Really Fast???

First:
10x40 yd sprints

I was super fast on the first one, super fast. :) Then it all went downhill from there, rather rapidly I must say. If I am truly objective, I know that I can see huge improvement in my sprinting. When I got out to the parking lot and looked down at the orange cone, I suddenly remembered some of those days last summer when I would have to run sprints the length of the parking lot. I HATED those sprints because I.could.not.do.them.at.all. And objectively, even though I was still slow tonight, I am much, much faster than last summer.

Second:
3 rounds
10 burpees
10 DB Rows R 35#
10 DB Rows L 35#
Time: 4:33

Third:
3x max weighted plank holds (otherwise know as the Haynes Hold)
1:30 15#, :45 25#, :52 25#
Just so you know, you can't trust Kyle or Melissa when they tell you that they will let you know when you hit 30 sec...

Death by OHS

KB Work

clean

front squat

jerk

snatch

25# and then 35#

Dips

Working on this one...

negatives, and then bands: blue, green, violet, red. It was like a rainbow! But really I was shocked to find how easy they were with the blue and green bands since I haven't worked on these in about forever. I made sure I was dipping nice and low to prepare for that muscle up.

WOD

21-15-9

deadlifts 155#

OHS 63# (85 rx'd)

Time: 12:45

Deadlifts were no problem, but the overhead squats were a struggle, to put it mildly. I started with the rx'd weight, but that was not going to work. I am honestly not sure if my problem is more mental than anything else. I am feeling more and more comfortable with these, but as soon as I start to wobble AT ALL I seem unable to fight hard enough for it.

And I decided that I would be posting a picture of one of my paleo meals each day. :) The grilled chicken is from here.

run, jump, row

Back Squat
208x5
208x5
208x5
208x5
208x5

No misses this time, and no spotter needed either.

WOD, partnered with Deb
6 short shuttle runs (3 each)
then 3 rounds: (done in sets of 5, 15 reps each per round)
30 DB thrusters 25#
30 broad jumps
then row sprints
100m x10 (5 each)
Time: 14:08

Another great partner wod!

Firecracker 5k

I did the 5k this morning, and it was so, so, so much better than last year! Not only did I run more and walk a lot less, I felt a whole lot better doing it. It was pretty horrible even finishing last year, and my knees, hips and shins all hurt. I finished the race and was totally spent.

This year I felt so much more comfortable during the whole race, nothing hurt, I recovered so much faster, and was able to party the rest of the day. I took about 7 minutes off my time (this sounds like a lot, but this is very doable when you have the vast room for improvement that I do!)

Partner Wod

...the sure way to keep everyone moving faster, since no one wants to keep their partner waiting.

Overhead Squat
68x3
73x3
78x3
83x3
88x3

WOD, with Samantha
8 rounds
5 KBS 45#
5 box jumps 20"
8 rounds
5 burpees
5 pull ups (jumping)
8 rounds
5 wall balls
8 rounds
50 m sprint

Total Time: 20:30

This was a great wod-lots of work to do, moving very quickly, short breaks to catch a little bit of breath, and a partner to keep you moving. The whole time, you just keep thinking-it's just 5, I can do 5...but then the 5s keep coming and coming.

Power Clean
83x3
90x3
96x3
103x1x2

Front Squat
138x5
146x5x1
146x4x1 (failed on the last rep)
146x5x1

I let the bar slide right off on the last rep when I dropped my chest. I just didn't fight hard enough to keep the correct position. Even though he didn't see it, Kyle seemed sure that I should have been able to finish the set, so he made me do it again, all 5 reps. I couldn't really argue since I really did give up, I knew he wasn't looking, and I just kind of figured that instead of really fighting to keep that bar in position, I'd just let it roll forward. That obviously didn't really work out very well for me.

WOD
3 rounds
15 ball slams 25#
15 burpees
15 K2B

Time: 10:08
Exhausting to say the least. Getting through the burpees on round three was just a matter of making my self keep going, fighting the urge to just stand there and stare at the floor.