I Like My Sauce Beefy

Paleo Spaghetti for dinner, with paleo acorn squash muffins- so good.

Barbara O how you have taught me a lesson.

Today's WOD sucked bc my hands are blistered and torn from top to bottom.

"Barbara"

5 rounds of:

20 pull ups
30 push ups
40 sit ups
50 air squats

rest 3 min in between rounds

Time: 22:10

Then, OLY lifting skills WOD.....

Was planning on doing a 2mile run but ran out of time and had to go pu G man.

Back was killing me today from yesterdays 255lbs x20.
Three months ago 270 was my 1rm...crazy to think that I lifted 255 20x.

WOD 1- "Jackie"

Row 1000m
50 thrusters
30 pull ups

Time- 9:27

Felt great....paced myself a tad bc I did three parts today....

Strength WOD 2- OTM for 10 min 2 DL @ 85% of 1rm- 255 lbs.


CFE WOD 3-

100m sprint x 10
rest 30 sec in between

Monday Fun Day...wait that's Sunday...

Hate dragging the kids out of bed so early to be at the gym, but it's what I gotta do!

snatch pulls 5x3
snatch push press 5x3

"Nancy"
5 rounds for time

15 OHS @ 65
Run 400 m

Time- 14:25

Did all the OHS sets unbroken...felt easy. The run was the hard part....

Didn't get to do GI Jane= 100 burpee pull ups for time. Oh well maybe I'll make it up this week.

Little Miss T's bday party is tomorrow!

Stayed home today and let Tim do the am classes at CFS.

I did a 1 hour bike ride and rode all over the city of Cape Coral, then came home and did 50 push ups.



I'm going to use my rest days to focus on endurance and my weaknesses. I'm not bad at push ups, but I don't like them.



Coach seems to think I need to eat more calories....I don't think so, but in retrospect he is probably right.

Yesterday:

"NUTS"

10 HSPU
15 DL @185
25 BJ @ 24'
50 PULL UPS
100 WBS to 10ft target @16lbs
200 DU
Run 400m w/ a 45lb plate

Chris and I tackled this one together...I started the clock in the handstand position and realized half way through that it must have shut off when I threw it. So I have no idea what time.

Rest Day

I LOVE this song- MY ultimate workout jam.

CFE- Sprint 1:30-Jog 1:30-Sprint 3-Jog 3- Sprint 6- Jog 6-3-3-1:30-1:30

Nice little run.....did my BF testing again...I am .5% less and gained 3 lbs muscle. Progress...

Wednesday

Strength- split jerk 5x3

95-105-115-125-135 shoulda gone a bit heavier

WOD- 5 rounds

1 press 85
1 strict pull up
1 press 85
3 strict pull up
1 press
5 strict pull up

6 min something

This WOD was a great way to see how much stronger I am! I used to be able to barely do 2 strict pull ups in a row and this one was a breeze!

Opted out of the 2nd workout today, hammy's need to rest.