I didn't get in

4pm:
5min DU practice. Didn't go very well. The rope balance is off with the tape, couldn't get more than 3 together at a time.
2x:
10 CTB pull ups. Didn't always hit the chest but got it up there in singles and 3 at a time
10 pass through
10 good mornings
10 OHS @ pvc

Then:
CFE WOD:
21-15-9
OHS @ 65#
Toes 2 bar
Ring dips, scaled to .25" band
13:17

OHS for 21 & 9 were unbroken, dropped bar at 11 for round of 15. Toes to bar were done in sets of 5 for each round for the most part, grip strength was the biggest issue. The first set of 21 dips, even with the band really tight was an issue. My arms were just tired.

At 6pm today I found out I didn't get selected for the October class for OCS. I don't know what my next step is, I have a lot of options but I will figure it out. Not drinking away my sadness, I'm eating sweet potato fries. Today is also my 30th day of strict paleo and I love the results too much to throw them away. Moving forward.

CFE Chipper

7pm:
W/U:
500m sub 2:00 pace, finished 2:06
2x
10 good mornings
10 pass through's
10 broad jump
10 push ups

For Time:
30 box jumps @ 20"
40 walking lunge steps
50 pull ups
60 ring push ups
70 ab mat sit ups
80 air squats
18:59

Pull ups were done 2 or 3 at a time but rest was minimal. Really gotta work the core strength and pull up endurance. Ring push ups weren't always with my biceps to the ring but they were hard. Got them in sets of 5 or 3. Good tough WOD really worked for a fast time. Squats were with a collapsed chest but I was just going for time. Legs felt really good afterwards. Only ate breakfast prior to this WOD some eggs and sausage around like 10ish with some hot sauce and 2 cups of coffee. Accidental fast so it was good! Happy with my progress.

Longest post ever (probably)

Wednesday:
14:30 @ Ormond:
w/u
500m row, damper on 7, sub 2min pace: finished in 1:56, avg 1:55 pace
2x:
5 pull ups (still working on connecting the butterfly)
5 fast box jumps @ 20"
5 broad jumps

Max height box jumps in inches:
24-28-30-32-34-36
Failed 37 & 38 a bunch of times

Then "Manion" Hero WOD"
7 RFT
400m run
29 back squats 135/95
41:30


Terrified of the box jump as usual, but I'm pretty sure it's a PR. Underestimated the BS on Manion. Thought I'd at least get the first round unbroken. This one definitely stayed in my head though. I did this for a fallen Marine Officer. An American Hero who gave his life in defense of our nation. He is someone I aspire to be. I ran hard and I squatted as much as possible for him. There were times, especially on round 5 where I didn't think my legs could take one more rep, but I made them and it was worth it. Goal was sub 45min. Mission accomplished. I was going to do a second WOD but I was sore afterwards and I had CUTCO shit to go to at 7pm so there wasn't time. Wore my Inov-8's with compression.

Thursday:
At pull up bars at ERAU ROTC building:
14:30
5min half assed double under practice (it was effing hot out)
10 squats
10 strict pull ups on 1.5" band
10 squats
1 banded HSPU on parallettes

"JT"
21-15-9
HSPU on 1.5" midline support, 1" shoulder support
Ring dips on .25" band, held tight
Push Ups - military style, breaking 90*
22:20

I was going to do these on the parallettes but the depth wasn't going to happen after the OHS. My shoulders are SMOKED. I wasn't getting my head down to the ground on every rep, which sucked. It was so hot out. I legit met pukie for the first time after this one. I ate sausage for lunch - I'm so over phallic food now. Obsession is done. I should've warmed up more but I was in a hurry to make a CUTCO appointment.

20:45
Mainland HS track
800m jog
1min rest, light stretch, then:

4x400m sprints in the dark with 1min rest in between each:
1:38 (I think that's a PR) - 1:44 - 1:46 - 1:45

I'm so, so, soooo happy with these times! My legs were super sore from Manion too but post WOD they feel great! I actually MADE myself HURT on these runs. Like I felt it. Listened to Lady Gaga's "Edge of Glory" two times. It's about a 5min song so with the laps and the rest I wanted to make sure I finished the 2nd and 4th 400m before the song was over. I kept "1:28" in my head while I ran the first lap and was pleasantly surprised with a sub 1:40. Then I just made sure not to deviate too much from 1:45 and that goal was achieved! Wore my Inov-8's with regular socks, no compression.

Boots & Utes + Heroes Week

15:30:
w.u:
500m row
3x
10 pull ups
practice bottom of the dip on parallel bars swing from gwod for shoulder extension
10 ghd sit ups
10 hip extensions on ghd

2rnds of RJ:
800m run
5x 10ft rope climbs (supposed to be 15ft)
50 push ups, military style breaking 90*
49:10

Did this WOD in boots & utes. It's supposed to be 5 rounds long, but there was no way I was going to make it. I literally cried my way through the rope climbs. I haven't been that scared of OCS in the past year. The rope kept sliding on my pants and wouldn't go around my boot so I'd never make a lot of upward progress. Need to work on my L hang and leg raises to strengthen my core so I can control bringing my legs up. Happy note I can hold myself up and in fact I was pulling my way up the rope some of the time because my legs couldn't get enough purchase on the rope. I alternated between S-method and the wrap around. The S method was scary, thank god the rope was only 10ft high because I definitely see why they make you use the wrap around method. Also, thank god for my increased upper body strength. By the end of the 2nd round my hands were so sweaty and I was so tired I tried to make it up the rope 3x for the 5th climb and it wasn't happening. The first round I did 5.5 climbs, the first attempt was 1/2 of an ascent. All I can say is thank god I didn't go to OCS last summer, I never would've made it. The push ups felt pretty good, only broke 90* and I was getting them in sets of 5-15. The run was AWFUL. I wore my heavy boots for the rope and it just sucked. Need to definitely practice that more.

20:30:
10 good mornings
10 pass throughs
10 ohs @ pvc

Then OHS x5:
95-95-100PR-105(felt easy)PR-110(4)Previous1RM, PR-115PR-120(4)PR!
*Ass to med ball for all OHS
95 felt really heavy at first and I did the squats really slow, that's why I did it twice. Wasn't sure how well higher weight would go but it got "easier" as I went up in weight. Took it from the rack each time. Dropped it at the top and re-racked it. Bottomed out on the way up for the 5th rep at 110# and dropped the bar at the top for the start of the 5th rep for 120#. My wrists and shoulders just gave out. Wore my oly shoes, bad ass socks, weight belt and taped up my wrists. Very, very happy with these strength gains!

Then CFE WOD:
12min AMRAP
12 ring dips on tight .25" band (shoulders were smoked)
9 OHS @ 95# for the first time EVER (taken from the rack)
12 box jumps 20"
3 rnds with 1 second to spare

I was tired from squatting. I went all OHS unbroken. (I didn't want to have to reclean the weight) Took it from the rack each time because I was unsure of my snatch. The ring dips were hard, couldn't string more than 6 together. The box jumps took forever. My legs were exhausted. I finished the last set in under 40secs though because I wanted to have a solid 3 rounds. Did this in my Inov-8s and badass socks. Felt pretty stable in the OHS. Feeling pretty confident after the disaster this morning.

Rainy day

Practiced double unders for a few minutes. Went alright, strung together 8 at the highest.

Went to the beach around 3:30 and it rained on me, so I got about 2 miles in on the soft sand, 19:47min. Did it in my Minimus, legs felt pretty good. Hauled ass for the last 50m.

Games Beach WOD 1

Roughly 11:00
Crappy warm up. Thought about not doing the WOD, then smiled, sucked it up and did it anyway.

For time:
200m Ocean swim (took about 2:30min, so was probably a little short, waves were big)
1200m run (def right distance. some soft sand)
50 pull ups (scaled from CTB, wasn't happening on that bar)
100 hand release push ups
200 squats
1200m run
1 hour 8:54min

All of the pull ups were one at a time regular pull ups. Couldn't get the CTB with the bar rotating and my kip just wasn't in it. Took time to grab my towel and put it under the bar. The sand was ridiculously hot. Did the push ups and squats in the break of the water and sand. Push ups felt good for my shoulder. I prefer the hand release push ups actually. I get a good burn from them. Did the squats in the water break too. Ran the last bit in the shoreline water break because the sand was so hot and I was running barefoot (POSE!). Hit the softer sand where all the sunbathers were. A fat black lady said to me from her tent as I was running by "I need to be out there witcha!" I was like "Come on!" ahaha I love it when people holler at you when you're running. I smiled my way through this WOD and just had fun and enjoyed the sun. Shoulders are sore but are feeling pretty good. Legs and lower back hurt a little but not too bad. Good day.

This is about to get detailed...

My blog posts are going to get more detailed. Measurable, traceable progress, right? (As long as I have time, and right now I have too much time.)

In an effort to increase my wrist turning and jumping endurance for double unders I did 500 single unders for time. 6:51 in the heat at 12:20 in the afternoon. Towards the end I just got tired of jumping. A few trip ups here and there. Played with my arm and wrist positioning trying to find what works. Slightly forward in the wrists, elbows glued to my side and a slight turn in of the handles seems to work best. I wore my NB minimus, no socks. Then I went to the track to work my 400's

13:00:
W/U: high knees, butt kicks, cross over's from soccer and Endurance POSE drills for ~25m each.

6x400m with 1:30 rest
1:42, 1:50, 1:51, 1:57, 2:05, 2:01

Wore my NB Minimus, no socks but with my Skins compression calf tights. Maybe it was the heat, maybe is was because I had only had breakfast so far but either way I believe this is a true reflection of my running ability right now. This is EXACTLY what happens to me on my 5k. I'm so glad I did this and stuck to my plan of resting 1:30 no matter what. Usually mentally I'll try and cop out of a workout, shorten it, etc. The first 400 I listened to my iPod so maybe that helped me move faster, but in anticipation of sweating and waterlogging it again I stopped wearing it. I also had CUTCO on my fucking mind which wasn't helping me either. I hate that fucking job. Either way, lesson learned: run 400's more often & faster.

5pm:
No one showed up for the 5pm class so I basically got paid to get a back squat PR. Hollaaaaaa!
Back squat x5:
135-145-155-165PR-175PR-180(4)P-effing-R!!!
I was feeling lethargic and moody and didn't want to do the Master's WOD, so I decided to give back squats another go after the disaster Monday. They all felt easy up until 175. I'm so stoked to improve that much! My previous 1RM is 185! I'm going to blow 200 out of the water soon! :D

Then the 6pm class showed up and coaching always fires me up to do work so I was grateful to have a big group! They all did so awesome that they had time for another quick WOD. We finished so early I was like "Well we can do another WOD, or stretch and go home early..." Ted asked for another quick WOD with kettlebells, so I wrote up a 5min amrap. I did all of the work they did after they left. Totally motivating!

The Game's Mater's WOD 3:
3 RFT:
4/2 Muscle Ups - scaled to GWODs transition on the green band. I was tired from all the MU prac this week
8 Thrusters 135/105
14:34

Then:
5min AMRAP:
4 kb snatch @ 35#
4 burpees
Finished the 9th round right as the timer went off.

That was my first time snatching the 35 in a WOD. I remember doing it at 30 back in January with Chrisie... I'll try not to think of that though, cause then I'll get sad. I really met my demons on the thrusters. As I was warming up I seriously considered dropping the weight down because I've never thrustered weight that heavy before. During the Open I could only get 105 thrustered once. Progress! My shoulders popped in some spots and I no repped myself on quite a few. Wore my Oly shoes and a weight belt to protect my back for the thruster WOD and went in just my socks for the amrap. Feeling very tired but accomplished.


Post sprint session. Sweatin in the chair

101* FL?! Seriously?!

11:30am:
W/U:
500m row sub 2:15 pace
3x:
5 pull ups. First set butterfly, last 2 kipping
10 broad jumps, hands behind head
15 abmat sit ups, alternating butterfly, bent & straight leg

Then:
This is one of the WODs I came up with thanks to everyone on Twitter's evil suggestions, I call it -
"The 20's"
With body armour (mine weighed 10#) & with 20# dumbbells in each hand:
20 box step ups @ 20" (alt legs)
20 dumbbell rows (alt arms)
20 GTO
3 rnds + 12 step ups

Cash out for completion: 20 TGU's with 20# dumbbell alternating arms (no vest)

The box step ups were the WORST. My left leg was the weakest. It was hot as hell too. Rows were ok, difficulty maintaining my midline. GTO were alright, felt 'easy.' The TGU's were pretty good too. Was able to keep my shoulder in my ear and not put too much weight on my knees.

4pm at ERAU ROTC pull up bars:
W/U:
Practice muscle ups. Work my ring kip. Used a band to get the motion going to get my hips to the rings and it's getting better. Definitely still need to work my transition. Then:

10min AMRAP:
10 push ups
10 chin ups on 1" band
10 dips on bars
2 rnds + 5 chin ups

Cash out: 10 HSPU with 1" band for support and .25" band for shoulders

2nd rnd I mixed up the push ups and pull ups. The ROM wasn't very low with the dips. The push ups weren't as low as I would've liked them to be. The chin ups were hard. I kipped a few but my hands started hurting like they were going to rip and I was just really tired. I tried to use a band on a few dips but the ROM was the same without it. The ROM is much better than it used to be though. HSPU were nice because I'm finally down a band set! But I couldn't get my head all the way down every time, probably due to fatigue. Gotta work on those more.

Overall good day of training!

Transformation!

12:00 Beach run:
40min aka 4 mi on the beach. Soft sand on the way out for the first 20min, next to the shore on the way back. Maintained same distance each way.
Then 25 burpee pull ups AFAP: 3:11
Then swim in the ocean and freak out the lifeguard.

19:00:
Work on my split jerk from the rack. Thought I was going to PR... didn't happen. 125# went overhead with some press out but that was it. Need to work the jump and getting down wide feet and fast. It's not that I don't have the strength or ability, I just need to work technique. Then do some double unders in preparation for EVIL.

I had a conversation on Twitter asking everyone for their most HATED Crossfit movements and got some GREAT feedback. TGU's, weight vest anything, toes to bar, really creative stuff I don't normally think about. Eric, the owner of Crossfit Overcome and I talked about how we hated DUs and 400m repeats, so he made this WOD and named it after me in my honor and so I tested it out tonight. Meet:

J.C.Fire:
15min AMRAP:
50 DUs
400m run
2 rnds + 23 DUs

Check out his post here: http://crossfitovercome.com/2011/08/04/j-c-fire/

This was a good goat WOD for me because I now struggle with high rep DUs just because I don't yet have the endurance for them, not because of a skill limitation! (Finally!!) The run felt surprisingly comfortable for my legs. NO hamstring pain! Even though my left leg IT band/hamstring is still a pissed off teenager and hurts when I stretch it... grrrrrrr! Happy with my work for today. Now... check out how FAR I've come...

Squatting Your Momma

Monday: off from WODs. Attempted to PR my back squat 1RM and failed epicly.
5x125
3x145 (felt heavy?!)
1x 175-185-195 Fail-190 Failx4

I couldn't believe I was failing. I would come up about a 1/4 of the way out of the bottom and just get STUCK. I know I have 200# in me, so I'm going to start ramping up weights again. Can't lose strength right now.

Tuesday: Since I'm not doing shit I decided to hit it HAM today.

13:00 warm up in the house. GWOD ladder 10-1 strict pull ups, 1" band, alternating grip, ring dips, red band
14:45: SEAL Fit WOD:
500m row warm up, sub 2:15 pace
Then:
30min AMRAP:
6 ground to overhead @ 95#
12 wall balls, 9 ft target, 14# ball
24 double unders
5 rnds + 6 gto + 7 wall balls

Then: 30 GHD sit ups for completion

Surprisingly the wall balls were my limiting factor. I missed a lot of reps for not hitting the target. I could barely do more than 3 at a time. The gto was tough in the beginning but got slightly easier as the WOD went on. Ended up split jerking a lot of them at the end. Need to work on my push jerk since it'll be more time efficient. The double unders were difficult because I was just too tired to do them! I've never sweat so hard before in my life. I was like... glowing. I added more tape to my rope and that made it harder to get the timing right. The third round I did like 12 DUs unbroken! Overall I'm very happy with my performance with this WOD. Good mental grinder.

Then went to the beach and swam. It was dark and kept threatening to rain

18:45:
ERAU Fitness Center. *Note: wearing Oly shoes, a weight belt and socks that say "Bad Ass" WILL get you stared at.

Front squat x5:
120-125-130-135-140-145

I got red in the face for every set. Also wore Jason's weight belt to help my back even though it was a little too big and would loosen after 3 or so reps. All in all the weight's felt challenging but I maintained good form and depth! I'm exhausted though. A weightlifting session has never left me this smoked before. Then again I did do a lot of work... I was going to do sprints after this too. Nope! Saving them for tomorrow.

Double double

Worked double unders for a good 20 minutes today. Got nice and sweaty. Strung 8 together no big deal, no less than 3 at a time. Couple singles here and there toward the end from fatigue and miss-stepping with my feet. Overall very happy with it. Also worked some ring dips, L-sit in the paralettes and muscle up transitions. Shoulders are pretty sore.

Hung out at the pool. Also practiced double unders there. Of course I also took advantage of the opportunity to practice handstands under water. Still struggling to get my hips up. Definitely, definitely really need to work my core.

Left elbow pain from dead hang pull ups is still there. Learned from a Jeff Tucker vid that because I broke my midline I put all of my weight on my elbow joint and now it's pissed off at me. Left leg is also still being an asshole. Idk what I'm going to do. Think I'm just going to run through it since icing it and stretching it doesn't seem to be helping. Grrrrr!

Well fuck

Monday: Rest.

Tuesday: light jog. Put Tiffany through some light sprint work & a small WOD

Wednesday: PFT. Not what I wanted/ think I need. We did it at UCF, a route I've never run before. Didn't get much sleep the night before either. Did well on the flexed arm hang, dropped half way after 50 seconds. Didn't let my neck of chin touch the bar once! There was no question about flexion. Sit ups were tougher than normal, probably bc the guy holding me didn't want to hold too tight. Ha, chicken. Then the run. I probably half lost it on the mental game. All of the 4 guys around me ran a 21-22, which meant I should have kept up with them. But I let it get in my head I'd never kept up with guys before. Capt R was like "just try & keep up with them" and then predicted I'd come in last. So I lost it in my head before it got started. The route was confusing and full of turns and I kept up with the guys for the first like 4 minutes and then they were gone. Hit the "about a mile" point at 7 minutes, 1.5 mile at 13min and finished in 26:12. Fuck. Me. 1min 11sec slower than I was in the beginning of the month. I felt serious leg pain in my left leg behind my knee, and I should've known I was injured when my calves seized up a few days before. So now I'm taking a week off of my legs to help fix them. Pain in my lower back as well- right on my tailbone, which is weird. My body was absolutely SMOKED the rest of the day. I'm usually never tired after PFT's but I guess that just tells you what kind of state I'm in.

Thursday: Muscle up practice and skills and drills. Worked MUs in the blue band using the scale from GWOD. Also practiced no-false grip transitions from the front lever. "Quickest sit up ever." Did some yoga for my back with Clint. Worked on my headstands as well.

Friday: More skills and drills. Tempted to try and front squat but I know better so I'm not. I am resisting!

Saturday: 5min handstand hold. Collected 5 min with a few breaks, facing the wall. Really worked my shoulders. Round 3pm went to the Riddle gym to try my strict press. Still haven't made any progress! Frustrating!

Strict Press 1RM:
65-75-80-85-90-95Fail
Shouldn't have started so low
Push Press 1RM:
95-105-115-120-125Failx2
I'm pretty sure 120 is a PR. Need to retest my jerk now. Probably could've gotten 125 but I started to kinda jerk it so I left it at what it was.

Been reading a lot of Oly lifting stuff. Gonna do a lot of skill work stuff till Wednesday, then I'll get back into full WODs and running again. Less than 30 days out from Summer Crush! So stoked! No cheating in 16 days!

Couldn't do it

I just couldn't do it. I couldn't take a full rest day.

6pm-ish:
Practice double unders
CFE POSE running drills
Practice double unders
Highest number strung together: 5. Not too shabby

9:30pm:
Go run. Calves seizing. It turned into a mix of sprints, jogs & some rest for my calves. Really mentally focused on going fast even after I was tired. Little sprints throughout the run win the race. Gotta keep that in the back of my mind. Lasted a total of 13:42.

HOLY GYMNASTICS PRs!

Practice strict overhand pull ups on 1" band, notice it feels pretty easy.
Practice strict underhand pull ups on .25" band, notice if feels pretty easy.
Set up camera aka "coach" and do this:






Then I get my first TWO over hand grip pull ups! (Not strung together, but STILL!) And then I figure, "Hey, why not try a ring dip?" BOOM! Get my first Rx'd ring dip! Go outside and practice double unders for 5ish minutes. Love doing those things now! Come back inside and hit up a quick WOD:

21-15-9
Strict overhand grip pull ups on 1" band
Ring dips on .25" band
12:30


Felt good. The pull ups were harder to link together than I thought they would be. I reached muscle failure a couple times but hey that's a good thing! Legs still hurt. Left IT band is killing me. Bought a foam roller to help out.

Run run run

4pm:
Go to Riddle, work on double unders for 5 minutes and practice the muscle up. My hips are getting close to the rings but they're still not high enough for me to transition yet. I'm also still struggling to kip violently with a false grip. Just don't have the strength to hold it yet. Then I drive over to Mainland and use the track.
4x 200m sprints:
48, 46, 46, 44 seconds. Pretty sure the 44 is a PR
Rest 3min
2x 400m sprints:
1:41, 1:42
Rest 1:1 between all sprints. I was happy with keeping my 400's sub 1:45. They weren't as fast as I had hoped but I'll take it. POSE felt really good. Got the feel of pulling with the hamstring. Also really liked the feel of the minimus on the track. Solid comfort and feel.

9pm:
15min double under practice. I'm getting good at these things! Lowest number linked was 3! Then CFE run again:
4x 4min on, 3min rest
Covered the distance I usually run for 20min. Hit the second 4min end where I usually hit the 10min turn around. I know there was rest, but still covering the same distance in less time?! Hell yea! And then I covered more distance for each return 4min run, which felt really good. The third one I felt more open and had a good stride. Last one was bad though because I knew I was going to cover more distance, so I wanted to slow down my pace. My left IT band was killing me too. Had to fight my brain and my body on that one to push through to the end.

Good double sprint day!

Quick Death

8am:
Double Under practice warm up.

5-4-3-2-1
75% 1RM squat cleans = 95#
Lateral burpees
4:45.

Ow. Used the fat bar. Wanted to die. Made my hammies feel better afterward though.

Then:
4 rounds for completion:
100m prowler push with 25# plate and 55# kb
10 kb swings @ 55# in between (so three sets)

This hurt more than I thought it would. But it definitely helped with foot speed and I practiced getting my hips low so I could drive with my legs. Definitely helped my legs stretch out too. Good WOD.

CrossFit Blaze

Sunday: Chillin' with Jason. Got in Saturday night! Beach and pool rest day. Got my tan on.

Monday: All done at CrossFit Blaze! :D
12am:
10 rft:
10 burpees
15' rope climb
24:30 at the top
24:42 at the bottom

Then Tabata row. Covered 696m, roughly 83m every 20 seconds.

Scaled 2nd rope climb to 1/2 way up, 3rd round was scaled to seated rope climbs x3, and 5th round was scaled to seated rope climbs x4. Finished the last round Rx'd! The climbs got easier as I went up. Didn't wear pants but had my skins socks on. Legs still got TORE UP.

4pm:
30min Muscle Up practice.

2x 400m run, 3min rest
1:40 1:35

Then:
15min cap:
20 K2E
30 goblet squats @ 35#
40 plank rows @ 20# dumbbells
50 burpees
40 air squats
30 goblet squats @ 35#
20 pull ups
14:43 Rx'd.

MobWOD my legs for 30ish min.
2x 400m w/ 1:30 rest
1:35 for both

Jason P said that some of my pull ups were missed reps. I was trying to butterfly them. Really gotta work on maintaining my tension in my core and linking them together.

Tuesday:12am:
Group WOD
15-10-5
135/95# Rx'd, did at 65#
Power snatch
HSPU - Scaled to GWOD pike
Box jumps 24/20"
Thrusters
Pull ups
Burpees
Power cleans
800m after last round
before run: 31:02
after run: 36:11

Still sore as hell, but this hurt REALLY good.

4pm:
10 RFT:
15 Double Unders
10 sledge hammer swings @ 10# head on hammer, 5 per arm
17:30

This WOD was AMAZING. I was stringing together 7+ DU at a time. No less than 3 per attempt typically; only a few single DUs crept in. Awesome progress for me.

Rested about 30min then did the CFE WOD:

For time:
1000m row
50 thrusters @ 45# bar
40 hand release push ups
30 KB swings @ 35#
20 burpees
10 pull ups
1000m row
24:41

That WOD SUCKED. I thought I was going to die. Did all of the thrusters in sets of 10. Stayed on the ground for all of the push ups. My arms were on fire. Shook em out every 4 or so push ups. KB swings were unbroken. Burpees are getting easier (if that's plausible) and I stayed at them pretty consistently. Roomie motivated me throughout. Pull ups were good. Hit them in sets of 3. Got "No Rep"ed on one of them, which is good for me because I never fully know when I workout by myself.

Post WOD recovery shake - 2 scoops Progenex. Then both Jasons took the running stick to my legs to roll out my calves, hamstrings, thighs and IT band. I screamed like I was losing my virginity it hurt so bad. I'm so tight. Gah. Great two days of killing WODs!

Muscling Up

This WOD took FOREVER. Music went out with two rounds left too. The power cleans were much harder than I thought they would be. They got easier as the WOD went along, but still. I wasn't warm enough when I started. The muscle ups were hard too. Really, really had to fight to press out of them. Good hard work. Followed it up with a Tabata run. Covered about 600m. Did this on an empty stomach with just a half a cup of coffee pre-WOD. Followed it up with 1.5 scoops Progenex Recovery afterwards. Feelin' good!

Pre WOD I taught pull ups to 6 girls and 3 of them got their first pull ups EVER and the other 3 strung together their pull ups for the first time!! I love coaching! And then I coached a bunch of guys through that nasty thing I made. They killed it!

Expensive day

W/U:
5min double under practice. Feeling pretty good. Still not connecting like I want them to but it's not as frustrating as it usually is.
2 rnds:
5 pull ups
5 pass through's
10 OHS @ pvc
10 good morning

Work up to working weight for OHS

Then:
12min AMRAP:
5 OHS @ 85
7 pull ups
9 toes to bar

4 rnds + 5 OHS + 5 pull ups

1min hollow rock hold
1min rest
30 sec hollow rock hold
done

Got to hit this one with the boys Ted and Mike. We were all pretty much going rep for rep with each other. It was awesome to have people to push myself against! Felt good and fast. Lost the OHS on the 3rd rnd, and it was a pain to get it back overhead. I originally wrote the WOD to be 95# OHS and chest to bar pull ups, but my chest was NOT getting up there, which really sucks because I used to be able to get it up there. I think I'm just tired. The toes to bar felt really solid though which is a nice change because normally they really suck. Diet is good. Not even able to think about eating as much or as often as I used to.

I also picked up a pair of the NB minimus. Love them so far! They're the first pair of shoes I've worn in over a year that actually FIT my feet. They're wide enough for my hallux valgus as well. Amazing. Worth the money. Now I just need to sell a lot of knives to make up for it :)

USMC

Monday: Handstand skill work
W/U: 5 min double under practice

2rnds:
10 push ups
10 squats
10 lunges

House:
3 RFT:
12 ring dips
12 burpee pull ups
8:44

Then:
4 rnds:
:30 hollow rock hold
:30 parallette hold

Turned into a parallette hang. 2^nd & 3^rd rounds were with one leg straight and one leg supporting. Ring dips were unbroken first round, all on .25” band

Tuesday: Felt really sore, took it as a rest day.

Wednesday:
W/U: 5min double unders
3 rnds:
5 strict pull ups, alternating grip on 1" band
5 butterfly/kipping pull ups
10 box jumps on 20" box

For time:
800m run
10 false grip ring rows
20 box jumps 20" box
600m run
15 fgrr
15 bj
400m run
20 fgrr
10 bj

22:51

That sucked. It was originally going to be 3rnds of 800m run, with 10 fgrr & 20 bj but my legs were just too dead to do it. My left hamstring is still really fucked up and I have shin splints like it's my job or something. So I modded it after the first round so I could focus on going fast - I definitely crashed and burned going over a curb after the 800m run, and THEN I fell on the 7th box jump on my last set of box jumps. Left shin is all jacked up and now matches the right. Talk about FML. Luckily I got news today that I will be processing and completing all of my paperwork for the USMC tomorrow so I can go to OCS in October. Captain Leary hooked me UP. Note that this is the man who said he had "no confidence" I would be able to get in and maintain standards. This just goes to show that I'm damn good at what I do because if I had been a shitty MIDN and a shitty leader on top of bad PT, I wouldn't have this opportunity for a last shot at getting my Commission. God is definitely real and is definitely ensuring that this is my path. Feeling blessed.

Catching up again

Thursday AM:
PFT 3 mile redemption 24:59. Definitely not what I'm truly capable of, but decent for just under 48 hours of rehydrating myself and putting food in my body after cutting weight

PM: Deadlift 1RM reward for passing PFT:
135(10)- 185(7)- 225(3)- 255(1) Then find 1RM:
275PR! - 285Fx2 - 280PR! - 285PR! - 290PR! - 295Fx2 - 295PR! - 300F - 300PR!

Almost threw in the towel after 295 wouldn't come up a second time. I put everything away and started cleaning up and thought "Well, it's a 20# PR and I'm only 10# away. That's respectable." But I said I wanted 300# and I was aiming for 300# and I just couldn't walk away without giving 295# one last try. So I walked over, picked up and realized "Omfg, I'm going to get a 300# deadlift today!" So I loaded up the 2.5# plates, got pissed off and went for it. It came half way up but I lost my form so I put it down and took a few minutes to rest. The whole time I thought to myself "Holy fuck. That came up. I'm going to get 300#!" Beyonce came on the radio (Best thing I never had) so I got pissed off again, ran up to the bar and BOOM! 300# deadlift. I screamed like a girl. It was magnificent.

Friday:
4 rft:
5 muscle ups sitting in 1.5" green band
15 box jumps @ 20"
20 butterfly ab mat sit ups
10:55

Saturday: REST!

Sunday:
10min double under practice
20min handstand practice, some on parallettes

Then:
CFE WOD:
21-15-9
HSPU
Ring push ups
Back extensions
23:52

HSPU ROM was def scaled. I did a few in the bands, which finally moved to the blue 1" band stability support and .25" band for shoulder support! Some were done with the wall and dipping my head to the pillow, which is equivalent of 2 abmats. Progress! Ring push ups were awful. That really hurt.

Overall I'm very proud of the progress I'm making. Ring dips and HSPU should be Rx'd in no more than 2 weeks from today! Muscle up will be here in August. Training is now going to focus on capacity work and speed so I can bring my 3 mile down under 21:00, something I'm very capable of achieving. Diet is also going to continue to be strict. Post 3 mile success I allowed myself a victory pancake and shared french toast with the girl who paced my run. Other than that I've had a few sweet potatoes but my stomach is still so small I can't eat much. Not that I'm complaining ;) So new goal is to hit 140 by next week since I'm chillin in the 140's now and hit 135 by July 31. More than achievable I'd say. Here's to finishing out a good month of training and hitting PRs!

Sprints

10:45:
W/U: 800m jog
Stretch legs. Left one is still acting weird
2 rnds:
10 push ups
10 sit ups
10 feet narrow squats - I'm getting really good with squatting with a narrow base, but my chest is collapsing at the bottom
Some more stretching

Then:
4x400m run, descending recovery: 3min, 2min, 1min between 400s
1:52, 1:56, 1:58, 1:58

The times aren't where I would like them to be, but they're sub 2min which is excellent because the last time I did a 400 doing Helen last Thursday my first 400 was like 2:15 or something stupid slow like that. I also haven't eaten since yesterday, so going on about an 18 hour fast and still feeling pretty good. Weight is good, went from 150 yesterday to 147 today. It's crazy, I think back to January and February and even March and how I was dying trying to get into the 140's and now it's nothing and I'm working to be in the 130's. I also look at the pictures of myself back then and go "ewwwwww... wtfff was I thinkingggg...." Crazy how things and our perceptions change as time goes on.

Post run: 1 scoop Progenex Recovery.
PM WOD and thoughts to come in 3+ hours.

It's been awhile...

Well what can I say, it's been a CRAZY month! Absolutely insane. I don't even have words for the personal turmoil and growth I have gone through. Anyways, on to the good stuff: TRAINING! (Fair warning, I use military time)

15:00:
W/U 5min jog around ROTC building
2 rnds:
5 strict pull ups on 1" band
10 dips on bars
15 squats

Then:
~1000m run (pull ups bars, around ICI and back)
30 strict, underhand grip pull ups on 1" (kipped 4 after muscle failure)
~1000m run
18:03
Suck fest. Had two cups of coffee before this.

3 hour wait. Ate package of raw broccoli.

18:15:
W/U:
5min double under practice. Still not where I want them to be, but getting better
15 squats - really focusing on feet being close and pushing my knees out

Then:
Tabata sprints around Legacy lake and back in the dirt trails behind the apts
Jog back for a few minutes for recovery
Sprints felt good. Screwed up the timer the first two rounds so I actually did like 10 instead of 8. Not too bad. Left knee started pissing me off though, awkward pain.

Recovery post shower: 1 Tuna pack with Salt Free Mrs. Dash Lemon Pepper seasoning

20:00 1 cup black coffee.

Now I'm exhausted!

Memorial Day Murph

Sunday: 1k row at the South East CrossFit Games, for time: 3:53.5 I lost the challenge by 10 fucking seconds. G-damnit! Shouldn't have done it so soon after I ate.

Monday:
W/U: Muscle up practice, mobility

Then: "Murph" For time:
1 mile run
100 pull ups
200 push ups
300 air squats
1 mile run

90min 53seconds

This was my first time doing Murph and doing a 100 pull up WOD. Did it on campus at the red semper fi bars. Cut the PRT loop out of the corner that goes around the basketball courts, so the run was probably a little over a mile. It felt pretty good to get through this WOD. The pull ups took forever, naturally. Played with the butterfly technique, couldn't link it together but I generally got the hang of it. Right hand ripped at pull up 60 and the left hand tore pretty bad at 85, so I finished the last 15 holding on with my finger tips. The push ups were done military style. The squats hurt more than I thought they would. I wanted to get the first 50 unbroken but that didn't happen. The last .5 miles of the last run I was able to pick it up, surprisingly, and felt like I was actually running rather than hobbling. Overall a very motivating and rewarding experience. Did it in my SICFIT USMC fight line shirt too. Reminded me to lead from the front. Yut-yut.

I totally sweat-logged my phone doing this though. Why I thought that having my phone in my bra while sweating for over an hour was a good idea I will never know. #dumb

Push, push, push

3 rounds for QUALITY:

10 push ups
10 wide push ups
10 lateral push ups
10 narrow push ups
30 V ups
2min rest between rounds

Those V ups sucked. So did the narrow and lateral push ups - goats that will soon be gone.

Back Squats and Swimming

09:00: Riddle gym. Scared all of the little boys with my weight and angry faces.
W/U:
10 air squats
mobility
10 OHS @ bar
10x 135# back squat

Then:
Back squat: 3-3-3-3-3
Went down like: 155(3)-175(2, rounded 2nd rep)-160(3)-165(2)-165(3)! PR-175F-170F

17:30: Pool Mainsite WOD
W/U:
10 air squats
Deep water diving & relaxed swimming
Relaxed 100m

Then:
5RFT:
50m swim
25 push ups
11:11
Broken toe made push ups awkward

Regionals WOD 1

W/U: Row 500m
2x: 10 meter:
butt kicks
high knees
high kick

10 pass throughs
10 good mornings
10 pull ups. Did my first two dead hang underhand grip! :) Had rest in-between, then finished it out working my kip

Skill: HSPU

For Time:
1000m run (ended up being 1200)
30 HSPU
1000m row

15:26

Had to scale HSPU to green 2" band hanging from the bar with 1" purple band for the shoulders. Kinda frustrating I've been on this set of bands for a few months now. I had a 4:09 1000m row. I wanted it under 4min but I'm still surprised I did so well considering how tired I was. I guess I'm a pretty good distance rower and runner even though I'm so short.

Regionals WOD 6

Friday: w/u: 500m row
2x
10 squats
10 sit ups

Skill: muscle up transition. Got really frustrated with this. Can't seem to get up high enough to get over the rings

Regionals WOD 6

20 Calorie row
30 burpees
40 GTO double arm KB (45/25)
50 toes to bar
100 ft Overhead lunge (45/25)
150m sprint

26 something cause I did it in boots & utes and wanted to die

Saturday:
Played hooverball at the beach with a 14# med ball. It was super fun. Then played in the water, went SUP and surfing (but not really, just chilled on the pickle board) with MK and had some mexican food afterwards. It was an awesome day.

College Graduate

Saturday: beach wod, barefoot
3rnds for time:
~200m run out then back
~75m walking lunges out
~75m burpee broad jump back
17 something

My legs were super sore for 3 days after this. Made walking across the stage fun.

Sunday: Graduate from college. 4 years, for time. Eat lots of Greek food and drink a lot of wine.

Monday:
w/u: 500m row
400m run
10x good mornings
ass mobility

Deadlift: 3-3-3-3-3
185-195-205-235 PR-240 PR-255 PR!
Shitty rounding form on the last one, keep using my upper back to pull up the weight. Being really lazy with my technique. Need to knock it off.

3rnds for time:
10 box jumps 20"/24"
15 DL 95#/135#
20 sit ups

Did this at mens weight! I didn't see the 95# until after I de-loaded my bar to 135#, I had only seen the 135# and the other 20" boxes were taken so I just did it tall and heavy. Felt really good!
5:39!

Later: Party my ass off with MK for her birthday. Good times. Hate her, but still love her.

Tuesday: Support roomie's SEAL aspirations and go for a 50min run. Legs are destroyed. Felt left knee pain and shin splints coming on. OUCH!

Wednesday: Early afternoon:
Support roomie's SEAL aspirations:
10rnds for time:
100m swim
20 push ups (scaled to knees)
20 abs of choice (alternated between flutter kicks and crunches)
47:50

Go home, then: 2-4-6-8-10-10-8-6-4-2 pull ups
Done on 1" band, alternated between over and underhand grips. Had to kip some during the higher number reps
Then: 25 up and down neck extensions, 25 head to shoulder, side to side neck extensions

EOB PM:
w.u: 500m row
10x good mornings
10x pass thrus
3x: 30 hollow rock hold, 30 sec handstand hold

5 rnds for time:
100m uneven farmer's carry 35#/55#
5x HSPU (scaled to negatives, which just turned into me landing on my head)
10x burpees
5x tire flips with jump

22:04
I didn't give a *bird caw* Had very little energy and didn't care about my time. Left elbow pain from all of the push ups came back and it made me grumpy.

Thursday: Tan, read, eat, rest.

But my BUTT is BROKEN

Wednesday: OHS therapy, mobility. Managed to cut weight to 144#

Thursday: Rest day, mobility

Friday: lots of mobility. Hamstring to my right glute cheek is still sore

W/U: 5min row
2x:
5x clapping push ups
5x dead hang pull ups 1st round, kip 2nd (got a strict pull up x1 for the first rep each time! :D)
30 sec L hang hold
30 sec L sit hold

For Time:
500m row
max ring dips @ red band
400m run
max dead hang pull ups @ purple 1" band
500m row
match first round ring dips
400m row
match first round pull ups

6 and 6 first round, 12 and 12 for the second, total time: 15:58

PR'd my 500m row on the first sprint: 1:56! Almost caught MK on the last sprint. Ring dips and dead hang pull up weak numbers show how much I need the work. Happy to be on it though. My butt still really hurts. Just now getting re-hydrated.

40 miles

32:08 run in boots & utes at 12 noon.

Sweat much? Dizzy, dehydrated, omg I'm never doing this again yayyy...

Sleeping in sweats.

37 miles

10:00am: 61min run in long sleeve Rogue shirt. Slightly dizzy afterwards, severely dehydrated. Right foot started to hurt really bad halfway through. Walking is now painful. Not hitting the same distances at the times I was, so my legs must really be breaking down.

12:00 Ice bath for 20min

17:00:
w/u: 400m run
2x:
5 single arm kb swings @ 25#
5 CTB pull ups
5 super slow squats

20min AMRAP:
5 CTB pull ups
10 wall balls @ 14#
15 kb swings @ 55#

*Done in boots and utes and operator shirt, no food in 22 hours.

4 rnds + 15 reps

31 miles in 3 days

31:30 run with long sleeve Rogue shirt on

Legs felt pretty good, not too much knee or ankle soreness, but that might be because I've worn my skins every time I went for a run.

So far I've probably covered 31 miles in the last 3 days. It's very surprising I haven't had much muscle soreness or mental weakness. I'm down 5lbs and 1.25" around my waist and another 1" off of my hips. Today was my last day eating, and it was mostly spinach and one pack of tuna with avocado- cause I had to eat it before it went bad, and a Recovery shake post run. After the run I felt a little delusional but nothing too major.

Hours of hours

2:13:00 run. Approx ~12.5ish miles?

Went farther than the run I did Thursday. First 30min was really slow, but that's to be expected. Picked it up for the second 30min but after that my legs were jello. Knees hurt a bit. Hit a small walk at the 90min mark but that's probably because my run was a half walk. The last half of the run was painfully slow.

Top of the World

Wednesday:
W/U:
800m run
2x: 10m butt kicks
10m side lunges
10m high kicks
10m bear crawl

6x 80m sprint

Life As Rx Throwdown WOD #3
In a 20# vest, 3rnds for time:

10 kb swings @ 55#
10m bear crawl
1 burpee
10m sprint
5 thrusters
10m sprint
1 burpee
10m bear crawl

5:14. Did 10 thrusters the first round. Stupid. Would've saved 15 seconds

Thursday:
12 mile run in 1hr 48min and 27sec.

Was able to pick it up at the end, which was surprising. Also hit a bathroom break in Boston Market off of Dunlawton after the turnaround point. Ankles kind of hurt toward the end.

Friday:
Early Afternoon: 41min run. Legs hurt like FUUUUU

17:00
W/U: 500m row
10 OHS @ PVC
Mobility for my legs

Mini Burg W/U for the snatch
Squat snatch technique, 2-3 reps @ 55#-75#-85#
Squat snatch 1's: 85# - 90#
Power Snatch 1's: 95# - 100# PR! - 105# Fail

Struggled at landing 95# nicely for awhile. The 100# was ugly with a bad left arm press out but I'll take it.

College: CHECK!

W/U:
500m row
2 rnds:
5 pull ups, kipping first round, strict on the red band second
5 wall balls @ 14#
10 pass throughs

10min AMRAP:
250m row
Max shoulder to OH @ 95#
When bar comes off of the collar bone back on the rower
3, 6 and 5 for 14 total reps

Serious weakness identified today: push presses. Need to work on it and up my weight. I tried to 'game' the WOD by taking my time to rest off of the rower and catching my breath before I started the push presses. Didn't really work. Overall not bad for staying up until 02:00 every day studying.

I am college complete. I'm ready for the next phase of my life to begin.

11.6 Part Dos

Redid 11.6.

Web Smith and Diego from Sicfit and CrossFit Central were in the house of EOB today. Did the WOD with Web. Talk about motivating! He crushed it.

I got through all of the thrusters without pausing, except when I did the set of 12. I paused at 6 to breathe. The pull ups went much better for the set of 6 and 9 but I struggled with 12 and couldn't consecutively get myself up to the bar. I also wasted too much time dropping and having to step back up on the box to get to the pull up bar. Overall I'm happy with my performance though!

Added 8 reps, so I finished 12 thrusters and 11 pull ups for a total of 59 reps.

Got the hookup from SICFIT with the new Operator shirt. Love those guys! #SIC

Exciting Rest Day

Well I have had an exciting day! It was my very last day of classes as an undergraduate student!!!!!

I also got my hands on my official transcript and have an appointment for a dental exam and blood work at NAS Jax next week. AND my essay about "Why I Want to be a Marine Corps Officer" is COMPLETE!! I am 100% paperwork complete for the Marine Corps and I will be a college graduate in 17 days!!!

Now, I know a college degree doesn't mean much these days and it means a lot of different things to different people. This is what it means to me:

My degree does not mean I am smarter than anyone else, I am by no means a super genius, or even a very good student, but I enjoy learning. I love continuous education and bettering myself every day. Mostly my degree means that I did not give up. I almost didn't graduate because of financial issues, but I was able to work through it and got the opportunity to finish. Not just finish, but finish strong. My degree means that I am not a statistic. I am not like all of the girls back home in Tampa who went to community college, or started college, got a boyfriend, got pregnant and now have a kid, or a kid on the way. (Some girls got married before or after their pregnancy.. but still) My degree means I have the freedom to explore the world before I settle down. It means I am an example of someone who did something right (how often does that happen?) and that is both honoring and humbling. It's changing my perspective on the world and I feel a lot of personal growth is about to happen in the next 17 days. I am excited. I have been ready to be a graduate since I got started. I have never shied away from responsibility and I know life will be challenging, but I love a good challenge.

My degree means I am ready.

Bad Back

Quote of the day: "The only straight I am is a straight up bitch."
Bahahaha I love Glee #gaysharks

W/U:
5min double unders. Gone, gone, gone. Can't do 'em anymore. Baaaah.
2x:
15 good mornings
10 ring dips @ skinny red band
10 push ups/ring rows
5 step up to squat on 20" box

Then: 3x5 deadlift
185-205-215 (ugly)

4 rft:
5 deadlifts @ 205 (Rx was 185, scaled up!)
15 box jumps @ 20"

10:02

I was really surprised how well the ring rows went. I remember we used to do them all of the time at CrossFit Daytona when I first started CF and I really struggled with them. Ring dips are feeling pretty strong too. Gonna get those suckers Rx'd by the end of May! The WOD went pretty well. It definitely hurt. Iced my back post WOD once I got home. The box jumps went much better than usual too. I'm learning :)

Well only 6 days left of no sleep before I am college complete! Last day of classes EVER tomorrow!
Time needs to slow down

Sectional WOD 11.6

W/U: play with thrusters and pull ups for a bit, do a few pass throughs. Shoulders are really tight so I used the lacrosse ball to MobWOD some of the tightness out. Then did a 500m row in 2:12

11.6:
7min AMRAP: ascending ladder by 3 reps of:
3 thrusters
3 chest-to-bar pull ups
6 thrusters
6 C2B pull ups
9
9 and so on

12 thrusters + 3 pull ups

I was happy with my mental state for this WOD. I didn't have the "I don't give a fuck, I'm going to walk away and not finish this crap" attitude. It was actually kinda fun. My thrusters have gone to crap though, I can't stay on my heels for the life of me. When I had to do the 6 pull ups I kept missing contact with the bar so I missed out on like 6 reps and wasted a lot of time. For the round of 9 I just did one at a time and dropped from the top of the bar- also wasting time but not as much because I wasn't wasting reps. It's also a measure of progress because I thought back to Iron Curtain in October where I could barely do regular pull ups and couldn't link them together then. And now I'm just struggling to link together C2B. It makes me happy! Good WOD. I was also probably motivated by the NKOTBSB song "Don't Turn Out The Lights" I know I lose all of my cool points for it, but I just LOVE that song!

Walkin' on a wall

W/U:
1 mile run
10x good mornings
5x pass thrus
30 sec ring hold - this was a lot harder than expected. My core strength is ZERO atm
3x wall walks

Did an evil WOD MK cooked up because we're doing Sectionals 11.6 tomorrow

For time:
10 wall walks
400m run
8 wall walks
400m run
6 wall walks
400m run
4 wall walks
400m run

28:09

Signs of progress! Top picture is current, bottom is from about a month ago. Can you say THUNDA THIGHS?! Thor ain't got shit on me lolol The top pic is a little deceiving though, my legs look long and skinny... SO not the case. Or maybe? Idk I can't ever judge my body right.

So during the WOD I had that "fuck it" attitude again. Need to kick that habit to the curb and quick! I walked for a second on the second 400m at the turn around point. Eesh. The wall walks were also HORRIBLE! I haven't sweat so hard in a long time. Seriously not fun, but kinda fun. I can't really make up my mind about it. It was not fun in the sense it hurt, but it was fun because it was new and something I had never done before.

Side note: Last week of school! I still can't believe I am about to be a college graduate! The last four years have FLOWN by.

100m of Hell

W/U: 400m run
10x OHS @ PVC
10x push ups
10x good mornings
10x ring dip attempts? jumped into the rings, negative down

Then: 3rnds for time

Run 100 meters
50 Push-ups
Run 100 meters
50 Sit-ups
Run 100 meters
50 Squats
Run 100 meters
50 Supermans to sub for back extensions

33 something. Scaled the push ups to my knees. Might've been able to do it all the way Rx'd but I didn't want to take the time to do it. Plus I'm still sore from yesterday's WOD. Shoulders hurt pretty bad and my hamstrings are kind of tight. I was going to sub the squats but lunges or star jumps would've been so much worse so I just suffered through it.

Sectional WOD 11.5

W/U: 750m row at super, super slow pace. I wasn't really feeling the WOD at first. My legs were sore and I was over all exhausted.
Practiced some 85# power cleans, wall balls and toes to bar.

20min AMRAP:
5 power cleans @ 100#
10 toes to bar
15 wall balls @ 14#, 9ft target

6 rnds + 2 power cleans

I didn't give a -bird caw- about how well I did on this WOD after round 2. I couldn't string together my toes to bar and was having some trouble with the wall ball accuracy. Just all around wasn't fun. My trouble with the toes to bar was only slightly grip, mostly my legs were giving out on top of my quads because they were tired. Needless to say I didn't have the "win it" mentality I needed to push through it. My power cleans got better as the WOD went on though, I started linking them together after round 3. MK and Crisa did a great job, always awesome to watch them work.

KB swings and runningz

W/U:
5 min double unders. Completely lost my ability to double under, again.
2x:
15 good mornings
5x 35# single arm kb swings
10x straight leg sit ups

2min max kb swings @ 35#: 62
Wanted to go at 55# but we're doing the Open WOD tomorrow so had to stay at light weight. Wanted to get 70 reps but wasn't swinging fast enough.

Then:
4x400m sprints, 2 min recovery
1:15, 1:21, 1:20, 1:14

I'd like to believe I'm that fast but I know if I did this on a track I would be in the 1:30's at best. I think the distance was around 300 something meters, but still a 1:30 400 is a 6min mile pace and for me to be movin' like that is all around good news so I will take it.

On a side note, I read a post earlier today that talked about keeping a better log of your training. I've been doing really well with recording food since December 26th (haven't missed a meal yet) and I've done well here with recording the workouts. I have been neglecting sleep, stress and other life factors that play into how my training and recovery go. I was doing well with the sleep and how I was feeling back in December, but I want to recommit to doing a better job of tracking it. My inconsistent sleep patterns and stress haven't really started to degrade my training progress, yet, and I need to get better control of it before it does. I'm starting to really notice the physical aspects of stress just because I haven't been stressed out in a long time. I'm taking note of them and trying to recognize the symptoms when they happen so I can readjust then and there and deal with it and move on. I have a week of school left and then finals. I'm not too worried, I know what is expected of me and how to prepare for them so it'll just be a matter of doing it. Then I have a 10 day break between finals and graduation to secure a job and say goodbye to the freedom that is college and start mentally and physically preparing myself for OCS. I'm really excited and really nervous at the same time- but I'm ready.

Trample the weak, hurdle the dead.

35# Deadlift PR! First strict pull up!

So a week ago I requested a deadlift 1RM WOD... Games WOD was too crazy so it didn't happen. I then begged and pleaded with coach to have it come up today, promising to be a perfect, non-jerk off angel if I got it... and sure enough, coach loves me and let me at it!

W/U:
Tabata Row - covered almost 1000m if I remember right. I was haulin' ass!
2x
Deadlift @PVC x 10
RX+ pull up x5
First round, 5 kipping, second.. got my FIRST DEAD HANG/STRICT UNASSISTED PULL UP! Then 4 kipping pull ups
RX+ push up x5
First round, regular push ups, second, clapping

Deadlift skill

Deadlift 1-1-1-1-1

*I should note that yes, I know I am a female and do not have a literal D for anyone to S. However, I am not sexist and believe I can use this figure of speech just as well as anyone else. So there! :P

Row to hell: teamed up with Tiff and I was #2 so the ladder looked like 50cal row - 40 - 30 - 20 - 10 and because I picked #2 I rowed 40 & 20 calories.

I just can't thank MK enough for being patient with me. Words can't express how much I wanted this deadlift PR - and I got it by 35#!!! I originally wanted 250# but I had to do 245# twice because I dropped it from the top and we weren't doing that this time. So after I picked it up a second time I knew I had 270# in me and I took one extra set to pull the weight up one more time.

I also got my first strict, underhand grip, unassisted PULL UP! USMC OCS statistics state that Females with "a 70 second flexed arm hang and 1 dead hang pull up have a 70% chance of passing OCS." Since I decided I wanted to become a Marine Corps Officer at the age of 17, I've wanted this pull up. MK- thank you. You're making it possible for me to realize my 6+ year dream and goal of becoming a Marine Officer. I just don't have the words to express the gratitude I have for you. You opened your garage, your family, your home and your life up to me and I am so grateful and lucky to have you. You made it possible for me to turn my life around when I was ready to jump off a building. Just, thank you. I promise to keep my promise to not be a jerk-off. You just gotta tell me when I'm being a jerk-off cause I never know when I'm doing it. Oops. lol :)

Sore Ass

Ass and legs are still sore. Woke me up at 2:30am from leg spasms and couldn't go back to sleep for 30 minutes. Baaaahhhh! The runs were slow but they felt good. Glad to be back in the swing of running. My diet also went well today! No cheats and not a large amount of food. I could barely finish my paleo pizza dinner. (I know, not the healthiest, but it's Friday lol) I'm once again surprised by my pull up and push up ability. I struggle with them but not nearly as much as I used to. It still feels really weird to be able to link together kipping pull ups! O.o HSPU range of motion was pathetic, but I didn't want to mess with the bands, so I'll start working those more often this upcoming week. The Open is almost over! I'm kinda gonna be glad when it is. I don't know why but I'm not that excited about it anymore. I guess it's because I'm not one of the people that has PR'd in any one event or movement. Oh well. On to the next one!

Sectional WOD 11.4

W/U: 400m run
Snatch work

Then:
10min AMRAP:
60 burpees
30 OHS @ 90#
10 muscle ups

Got 66 reps.

Almost walked away from this wod. The burpees took FOREVER and I missed a few OHS bc I wasn't getting deep enough in my squat. So frustrating. I've just had a rough two weeks. My diet's been all off because of stress and everything else. Gotta get back on my game but the motivation department is kinda empty. I'll figure out a way to get my head on straight.

Muscle Ups

Tuesday: Rest my SORE ASS!

Wednesday: Muscle Up work

Tried doing muscle ups with the green bands on each ring, couldn't get the turn over. Slightly frustrated but it's motivation to work my strict pull ups and ring dips. Ass is still sore. Must mean I did a lot of work.

It's HOT in HELL

W/U: 800m run
2x:
10m PVC OH lunge
10m frog jump
10m bear crawl

4 rnds for time:
20m OH lunge @ 55#
10m bear crawl
20 box jumps. Open hip at the top
400m run

25:25

Met pukie before starting the lunges on round 3. Stressed out. Hate my life. Screw school.

11.3 attempt numero dos

Well it's Sunday and I gave another go at 11.3.. didn't go so well. I kept missing my jerks! So frustrating!

5min amrap: 110# squat clean & jerks
12 rounds aka full clean & jerks

Hung out with my boy Troy for a minute, then jumped in on Church EOB's WOD.

1000m row
20 kb swings @ 35#
800m row
15 kb swings
500m row
10 kb swings
250m row
20 kb swings

My rowing was way off last week. Couldn't maintain a decent pace for the life of me, it was just SLOW. But it's fine now. Weird how that happens. My hamstrings are really tight and sore, and I hurt my right ankle randomly at Sam's club while I was stretching it out? So weird, it made me limp. Threw ice on it and it's better now. I'm pretty exhausted. Too much alcohol, bad food and stress the last 7 days. Gotta get back on track with paleo and staying focused - I've been so distracted lately. I had a good start to the week so let the good energy continue!

Less than 30 days to go until finals are over and graduation is upon me!

Sectional WOD 11.3

Friday: Sectional WOD 11.3

W/U: 500m row
Light squat clean work

WOD:
5min amrap:
110# squat clean & jerk
14 full squat clean & jerks

Feel like I got a few more reps in me.

Officially over October

Wednesday: Rest. Drink a lot of water to recover from my buddy Dustin being in town (gotta love being a college kid!) I hadn't seen him in two years. I missed him so much. Took an afternoon nap on the couch with the roomie. Best little bit of sleep I've had in awhile. Stretch, do some mobility to loosen up my legs.

Thursday: Went to the Riddle gym (yuck) to work on my squat clean to get ready for Open WOD 11.3.

W/U: short Burg warm up at bar

Then worked my squat clean:

65# 3x, a few thrusters and jerk practice
85# 3x, some jerk practice
95# 3x, thruster'd one of them

Then I went into singles. Kept it at 5# increments. Learned my lesson on Tuesday:
100# 
105#
110# (thought to myself "Damn that was easy") did it a second time because my feet weren't in a good position when I landed the first time.
115# (did it twice to be sure of good footing. Got amped up in anticipation of 120# - a PR)
120# Fail. Bar was coming high enough, so put positive thoughts in my mind and readjusted.
120# PR!
125# Fail
125# Fail
125# PR!
130# PR!
135# Fail 3x.
At this point I had been squat cleaning for an hour and the baseball team was in the gym for their practice, workout whatever, so I packed up and took my 15# PR for what it was worth. I really fucking hate Oly lifting in the riddle gym though. Even though it's kinda nice having the platform, it's mostly annoying, and the mirrors- omg the mirrors are so distracting! I learned to get around it by looking about 8ft at the ground in front of me like you do a deadlift just so I wouldn't be distracted by my reflection. Pretty happy with this progress! I was failing at squat cleaning 125# back in October and I've been stuck at 115# for the last two months.

Took an ice bath to make sure my legs are nice and supple for tomorrow's beating.

Death to my legs

Monday:

800m run
50 thrusters 45#
40 burpees
60 situps
80 double unders
20 front squats 45#
400m run

25:44

The double unders are really coming together. The thrusters sucked, but I managed to get through the burpees without significant breaks. I just took a second to breathe and kept going after each rep. That last 400m run killed my legs.

Tuesday:

07:00: Met up with a PLC girl and hit a quick WOD.

4 rft:
10 pull ups
20 squats
30 sit ups

12:50

Did the first and last rounds of pull ups without the band, but the burpees yesterday were killing my arms so I used the band for the second and third rounds. I don't know what it is about the taped pull ups at school, but I cannot kip my pull ups for the life of me there.

11:30:

Completed the 30 back squats in 3-4 minutes. Tried to haul ass on the 1k but it hurt a lot. The Rx'd weight for the back squats was 225# so I guessed that the nearest women's weight would be 135#- basically something heavy that I could do for 30 reps. I thought the WOD would take 15+ minutes but I was surprised by how quickly I got through the back squats, so I kept it in my head that I wanted to do it in under 10 minutes. Goal met.

I figure I might as well go heavy and kill my legs since the Open WODs have been sucking and I'm not going to Regionals regardless- so I might as well make strength gains and not let the Open impede my training. Pissed I failed at PRing my 1RM Press. Should've had at least 90#. I wanted +100#

Saturday AM at the Park

WOD with just me n Chrisie. MK had to be soccer momma

W/U:
15 squats
10 push ups
Stretching
POSE running technique drills

2x ~70m steep hill sprints

Then:
1 hill sprint
25 squats
1 hill sprint
25 burpees
1 hill sprint
25 sit ups
1 hill sprint
Run to ledge at the park, then 25 ~18" box jumps

JC- 7:40
Chrisie- 8:57

Good fast WOD. Did 40ish minutes worth of stretching and chit chatting after. I'm a bit sore in my glutes and low back from yesterday, probably because I rounded my back at a few points trying to do the deads fast, but it's tolerable.

Sectional WOD 11.2

Thursday: Rest, eat a lot of bacon, stretch for the Games WOD

 Friday:
Warm Up:
500m row
5x: pass thru, good mornings, games style push ups, worked the box jumps
400m run,

Then: Go time.

15min AMRAP
9 100# deadlifts.. (done on women's kg bar with 25# and 10# bumpers so it was 103-105#s)
12 games, hands off the ground, push ups
15 box jumps

Completed 8 rounds + 9 deadlifts and 9 push ups.

Fell on the box jumps on round two, banged up my shin pretty bad. I was really glad to have Crissa there to push me! She was beating me for the first 3 rounds because she has killer box jumps and I do not, but I had fast deadlifts. I saw her losing wind on the 4th round and knew I had to speed up to catch her then beat her. It was a lot of fun; I can't wait for the box to get big so I can have more people to push myself against before I leave this town for good. Also, who is responsible for the horrendous virus that is circulating through the world right now? It's knocked MK on her ass and a few other people I know... no bueno! But seriously Crossfit... gime something heavy for time! Don't let them all be fast AMRAPs! (I'm sure I'll regret saying that...)

All I do is clean, clean, clean no matter what

Well today was an off day. Been trying to recover from life drama. Bleh. Also, didn't have progenex recovery post wod on Monday... horrible idea. I'm still sore! So I took the time to work on my squat cleans. Really need to work on the transition with fast elbows.

W/U:
400m run, 5 push ups
Really, really slow 500m row.. then decided to work the squat clean with the women's bar

65(3) - 75(3) - 85(3) - 105(done in singles, 3x) - 110 fail

Pull ups, pull ups, everywhere, pull ups, pull ups, do your share

Monday 3/29:

W/U:
5 min row
2x:
5 super slow squats
5 pull ups
5 push ups
5 double unders

Then 2k row for time: did it in 8:25.4. Pretty good. I was gunnin' for sub 8:30 so I'm happy with it. It left me on the floor gasping for air for 10 minutes afterwards, but that seems to be a theme with the rower and I. Took 30 minutes to recover then hit the mainsite WOD:

Mainsite wod:

75 squats
50 pull ups
20 ring dips
50 squats
35 pull ups
15 ring dips
25 squats
20 pull ups
10 ring dips

23:20 with Rx'd pull ups and one foot jumping assisted dips. I'm surprised with my pull ups. I ripped my hands pretty bad halfway through but kept going. Normally WODs like this with that many pull ups would bring me to tears at the thought of doing them and the prospect of pain, but now I just want to link them together 10 at a time! Also need to really work the ring dips. MK needs it too. Her Muscle Ups and HSPU are coming along really great- I'm so proud. Gonna tackle this goat to get her ready for regionals- she doesn't realize how ready she is for it, but I can see it and feel it in her; she's about to bust her PRs and previous expectations of herself wide open. I'm so fortunate to have her be there and to be so patient with me. Best coach ever.

Tuesday 3/30:

Rest/Nap for time. 2 hours.

Ain't no rest for the wicked

Today marks my 7th day straight of WODding... hollaa! Not a lot of muscle soreness to speak of either. So killer.

Warm up:
500m row
10 push ups

WOD:
For time:
Row 500m, then
5 rounds:
100m uneven farmers carry @ 35/55#
10 burpees
Then row 250m

12:10

Hauled ass! Thought this was going to take something like 15min to do.. apparently not. I definitely burned myself out for the first 500 though.. I was at a 1:40-1:50 split for the first 300m then it went to 2:10+ LOL need to learn to pace myself.

Got a lotta catchin' up to do... Springbreak11 wooo!

Wednesday 3/16:

5 squat cleans @ 85#
20 Double Unders
5 sc
15 dus
5 sc
10 dus
5 sc
5 dus

9:38.. good test for my double unders. They held together for the first 20 and 15, then fell apart. Felt really good afterwards so I did the EOB wod for that day after...

2x ~80m sprints, best 12 seconds
max pull ups- 12 without dropping off the bar
5x ~80m sprints, best 11 seconds
max pull ups- 10 without dropping off the bar

Thursday 3/17:
Prep for Friday Sectional WOD with DUs and power snatches with MK.

Friday 3/18:
Crossfit Games Open Sectional WOD:
10min AMRAP:
30 double unders
15 "power snatches" @ 55#
Got 2 rounds and 1 double under. Pathetic. My double unders were NOT there, at all. And I just woke up from a nap and 2 days of poor nutrition and no sleep thanks to exams leading up to finals. Needless to say.. redemption was necessary, and it came a week later.

Saturday 3/19:
Rest day. Watched my boy Troy play soccer. So damn cute. Also the start of Spring Break!

Sunday 3/20:
Did the hero wod "Weaver" in my bedroom after cleaning the house. Scaled it with a 1" band in order to focus on using different grips:

Four rounds for time of:
10 L-pull-ups
15 Push-ups
15 Chest to bar Pull-ups
15 Push-ups
20 Pull-ups
15 Push-ups

31:29

Monday 3/21:

5 rft:
10x OHS @ 85#
10x box jump
10x deck squat aka "rolling squat"

18:42.. hurt like a mo'focker. Completely destroyed my legs during the wod.

Tuesday 3/22:
1 hour run on the beach with MK. Hate her for it but I loved it and it was needed. Good little chat along the way and a great way to end a day of discovery- picked up tires, talked about dark times, and felt empowered for the future.

Wednesday 3/23:
MK and I did the mainsite chipper from a few days previous.. duno how Kristan Clever did it in under 10 minutes. That woman is an animal!

For time:
70 Burpees
60 Sit-ups
50 Kettlebell swings, 1 pood
40 Pull-ups
30 Handstand push-ups

28 something

Scaled the HSPU to 3 thin green bands for the core and a 1" band for the shoulders. I was really surprised I did all of the pull ups as Rx'd... my arms were really, really sore from Sunday. I did them one or three at a time before dropping off of the bar, but still, progress! Progenex FTW!

Thursday 3/24:
SQUAT, SQUAT, SQUAT, SQ-SQ-SQUAT-SQUAT!
My favorite! And I PR'd in all three!

OHS 5x1 - 105/115# I think I landed 115# but I'm not sure of the depth.. OHS always feel like you never go low enough when you do, and I was going solo so we'll call it at 105#
Front squat 5x1 - 165! Previous PR 155# x2 in July
Back squat 5x1 - 185! Previous PR, with not enough depth, 175# in the school globo gym in October

Friday 3/25:
Crossfit Games Open WOD 11.1 redemption:
Proper rest, nutrition and DU practice with the "wrists in by your side" cue all to aid me:

W/U:
800m run, then want to fight little kids over hurting Troy's feelings
DU practice
Power snatch practice

Then:
10min AMRAP:
30 DUs
15 power snatches

3 rounds + 8 double unders

Can you say improvement?! I'll take it. I'm not a stunner with DUs but I know other Open WODs will come up with my strengths in them.

Really good spring break and week of semi-cheating and WODing under my belt. Feeling really good about my training and PRs, especially with the occasional alcoholic beverage. I shall get strict paleo back in my life so that my abs will pop. I can see them lying dormant under my babyfat... or maybe my mirror lies to me. Does that happen to anyone else out there? You feel like you look damn good in the mirror and then you see pictures and you're like "Oh... damn." lol

Super Snatch

W/U: 500m row

I was going to do an OHS WOD, but as I progressed through the snatch and warm up I changed my mind and decided to make it a skill day. The BTK Split Jerks took it out of me yesterday.

65-75-85-90# power snatch to squat Felt good to finally land 90#, I've been stuck at 85# for the last two months!

Then I worked on my squat snatch, was stuck at 75# for awhile but I really worked my stance and drew a chalk outline on where my feet need to start and then land and it helped A TON! Squat snatched 85# like it wasn't a big deal! So awesome. I really felt the "getting high and on your toes" part of the pull and the quick transition underneath with the "pull yourself under the bar" feeling as well. Did 5x 85# OHS... my 1 rep max is probably in the 100's. Excellent.

Anyone else out there have a coach that can't add? I do. MK was doing behind the neck split jerks and said she was attempting 155#... her previous 1 rep max is 165#. What she was unaware of was that in actuality there was 175# on the bar. She got really close to landing it too! Her PR is coming very, very soon! Proud of her.

Jerkin' it from behind

W/U: 500m row. Skill focus on spit jerk from behind the neck. This is my first time ever jerking this way. It went down like this:


75(2)-95(2)-115-125(fail)-125(fail)-120-125-130-135!

Last time I did split jerks I put up 100# for a 1RM in July. Big improvement! The weight felt pretty light too, I could have gotten 150 I think.

Back Squats are love

Thursday:

I've waited 2 months to the day for these (well, almost to the day, I'm one day early)... BACK SQUATS!

w/u: 500m row
2x:
10 good mornings
10 pass thru
10 elbow to instep
10 super slow squats

Then:
10 - 7 - 5 - 5 - 5 - 3

65 - 95 - 135 - 155 - 165 (2)(1) - 160

I think I've done 175 as a 1 rep max back in October, but I didn't get full range of motion. Last time I did back squats in January I was failing out a 140# for 4 reps, and only did 5 rep max back squats before then at Daytona in June and I only hit 145# then, so this is a PR. Though these are PRs, Melissa and I didn't feel like they are. Either our standards are too high, or Progenex is working too well and these were "hard" without being "hard" if that makes sense. MK went up to 170# for 3, and she was mad! It was a PR for her by 35#! Great to watch, especially since we had to mini squat it out of our ghetto squat stands.


Tabata Toes-2-bar: 28 reps

Friday:

5min Double Unders --> these suck AGAIN. Idk why I struggle with them so much?! Maddening.
2x:
5 step up to squat
5 single arm kb swing @ 30#
10 good morning

Then:
5rft:

10 kb swing @ 55# for me, 70# for MK
15 box jump @ 21" for me, 24" for MK
20 floor wipers @ 35# plate OH for me, 45# for MK

12:57 for me, 13:57 MK.

This WOD ended up being fun! I've NEVER done 55# kb swings OH before, I always had to bring them to eye level. Strength is going up! MK had never swung a 70#er in a WOD either- we're both making really great gains.

Saturday:

Garden WOD.
W/U: ~800m up the bridge run
quad, hamstring and calf stretching

Then:
ladder sprints: ~100m, 75m, 60m, 50m with rest in between distances
ladder repeat as a suicide, all the way down the ladder without rest

Then:
10-9-8-7-6-5-4-3-2-1 Burpees
sprint 50m across grass
2-4-6...20 sit ups
back to other side to finish burpees

I thought this was for time, it wasn't. Sad panda.

I'm really impressed with my recovery this week. Hit a PR in my run and back squat and I'm not very sore. Great stuff.

Paleo lovers: I am trapped in a vegetarian house at the moment for work, and I forgot to bring food with me. Shameful mistake. I've had mac and cheese, a mountain dew, bread with butter, chocolate chip cookies dipped in milk... and I feel like ARSE! I'd ask you all to crucify me if I wasn't already suffering that fate at my own accord. Thinking about starting Zone/Paleo strict tomorrow to take my nutrition to the next level...

Results are in...

Tuesday:
Did the CFE run wod I did before I ran a quick 4.5 miles about 3.5 weeks ago:

2x 5min run, 2min rest
5x 1min run, 30 sec rest

POSE felt like it was coming along pretty well. Legs didn't hurt that bad.

PM: watched Gladiator and did a lot of MobWODs to get nice and supple in preparation for my PFT the next morning. Went to be early feeling good.

Wednesday:
Today was the big day- PFT. What I've been training for and sacrificing blood, sweat and tears over. Flexed arm hang went well, still couldn't hang above the bar for all 70 sec but made it for 45ish seconds before I dropped my chin below the bar then finished out my time with my elbows bent with a good amount of flexion. Sit ups- 100 as usual. Then came the run. I had a girl with me to pace off of, she said she ran a 24min 3 mile, so I figured I would keep up with her. We stayed neck and neck the whole way for the first half, neither person getting ahead of the other by more than two inches. We hit the 1.5 mile mark at 11:37. At this point, I knew I made it and all I thought about was finishing in under 24 minutes. So we kept moving trying to catch the lone male behind the pack who was roughly 50m ahead of us. I tried my damnedest to catch him and finally started pulling away from the other girl with about 600m left in the run. I crossed the finish line at 23:31 a personal best by A LOT. I got my highest PFT score ever.

Flexed Arm Hang: 70 seconds - 100 points

Sit Ups in 2 minutes: 100 - 100 points
3 mile run: 23:31 - 84 points
Total score: 284 out of a possible 300

This is amazing. 2.5 weeks ago I did my run in 27:56 or something ridiculous like that and got a 253 or something. They say you need a 275 PFT to be "successful" at OCS. I'm going to be a Marine Officer. I am elated. Yesterday was one of the greatest days of my life so far.





I can't wait to earn that uniform and serve the Marines and citizens of the U.S.

Baby got back!

Woke up this morning and felt... different. Mind, body and soul. So I decided to check the part everyone inspects first.. the body. So far, Progenex is working...

Top pic is current, bottom is from July 2010. Definitely a difference! Also, I'm not lifting nearly as often as I was then. Still have a ways to go, but things are starting to look good!

 Wonder how many people would have a fit if this was on the dotcom site?! Haha

TGUs rocked my world

Saturday:

3 RFT

10 TGU
350m run
10 sit up

This HURT. The Turkish Get Ups killed me even though it was at 30# KB. It's Sunday and I'm still sore. Whole body hurts so good from Cindy and TGUs, but I need a full recovery by Wednesday.

Cindy's my biatch!

This WOD marks a HUGE MILESTONE for me. This past week my gymnastics movements have exponentially improved, and I've been itching to test my newly found pull up linking durability. Cindy's been on my mind all week, so I finally decided to do her- and got 10 rounds plus 2 pull ups! Amazing! The pull ups weren't even the hard part, the push ups killed me. I stayed on the bar for all 5 pull ups for the first 6 or 7 rounds, then I started dropping and only getting one or two at a time. I'm extremely proud of this progress and I'm excited to continue training harder! This performance is even better considering I was sick as hell two hours before the WOD from some nasty school lettuce, broccoli and spinach. Seriously?! How can you screw up healthy food?! So maddening. I pounded 4 cans of Campbell's Homestyle Chicken Noodle Soup and a liter of Coca Cola and a lot of Pepto Bismol to get rid of the virus so I could train. Good thing it went away!

New Goals:
Ring Dips Rx'd by May
Muscle up by the end of July

I hope the rest of you out in Internet land are training hard too!