new pr's

WOD A: Back Squat x 5 (4 sets)
135, 145, 155, 165 (maybe a PR?), i know i have a 170x3, and a 190x1 and a near miss at 200#.

WOD B: EMOM x 10  Cleans
Worked up to 135# PR


Other PRs?
Saturday front squats...been using a base of about 165 for wave work, not sure what real 1RM is.
Steady push jerk work for a few weeks at 85#, need to push that up to 95# in the future.
HSPU - need to work these!!
DU - work these!!

back squats, squat cleans and more

Wednesday AM:
WOD A: Back Squat x 3 = 165# Felt light and could have gone one more round, ran out of time
WOD B: High Hang Squat clean x1/Squat Clean x1
High hang is tough, but got it in the end. #115 for high hang, #120 from the floor. new PR is in there.

Tuesday AM:
50 ring pushups for time: 6:30  (i had more in me)

then
10min cap
7 rnds
7 plate burpees
7T2B
Finished exactly 6 rounds.

Need to start recording stats again:

Saturday AM WOD:
WOD A:
5RM Back Squat: 160
notes: knees keep bowing in...

WOD B:
1 hang squat clean
1 squat clean
worked up to 120# (5# shy of PR)  85, 105, 115, 120
notes: elbows were fast, bar was in the throat, squat was solid.

A week off

I've taken a week off to travel home to Chicago to be with family and friends. I'm not sure this was the best timing for the paleo challenge and for having the half marathon tomorrow. Regardless, its been nice to rest but I'm anxious to get back in the box and moving again.

While home, I managed a 10mile training run a week ago, a short bike ride with Chip (our first one since his stroke!!), and hit one WOD at CF Tri-Cities.  3 workouts in a week? Boy do I feel lazy.  That combined with awful food choices and I really need to get back on track.

The training run went much better than the last few and while I ran out of energy again at about mile 8, I think it was more hydration than anything.  This whole LD training just takes a lot of pre-planning. 

It was thrilling to finally get out on a trail with Chip.  We got his bike outfitted at a cycling shop that specializes in adaptive cycling.  It was awesome to see Chip in control, speeding along on the trail, happy.  I'm looking forward to many more rides this summer!

Heading over to Crossfit Tri-Cities in St. Charles was a great decision.  They have a great facility and Mark, the head coach, was really welcoming. We had an awesome warmup, then hit a strength WOD. Backsquats x 5.  We hit a 3x WOD a few weeks ago and hit 170.  I hit 155 today and I think I could have done 160.  This is the lift I've seen the most consistent progress on over the last few months.  Lots of fun! We also did the regionals WOD of: 20 cal row, 30 burpees, 40 DB ground 2 OH, 50 T2B, 100ft lunges, 150ft sprint.  just shy of 20 minutes, i think.

Tomorrow is the half marathon and I'll post a full race report on Sunday. I need to post a full report on the paleo challenge too. 

Back Squat X3

New PR this morning. God did that feel awesome!
Back Squat x3
85, 105, 135, 155, 165, 170 (PR)

Fun times lifting with Shanyn and Bry this morning.  Everybody put out a stellar effort. I think the paleo magic must be kicking in. I slacked a little bit this weekend with some nuts, dried cranberries, and one small serving of plain froyo.

Today's breakfast consisted of chix salad with a little mayo, mustard, red onion, and a few dried cranberries (next week I can add some grapes back in there) and a banana. If I eat the nanners, I don't feel so miserable around 10-11am and can make it all the way until lunch w/o getting cranky.

I've seen the scale move all over the place in this first week.  Last Saturday after the challenge WODs I weighed in at a heafty 164.  By Monday am, I was at 160#.  By Saturday morning, 157#.  Post 8mile run, 154# (had to weigh in to see how much h20 i lost), Monday am, back up to 157#.  So, that's 10# of swinging in one week. If you take the Monday to Monday readings, I've lost 3#'s this week. I'd love to see another solid 2# this week.

On the running/training front--the 8 miles on Saturday went really well and I held a solid 9:20 pace for the first six miles and the hills on the way back slowed me down to an average 9:35 pace for the whole run.  Will put in 5 mid-week and 10 next weekend, about the same the following, then taper...at this point an olympic distance triathlon is looking so much easier.   I've also signed up for the Army 10 miler this fall.  My brother Andy and his wife Sarah will be joining me along with Nikki and our buddy Nate! Will be an awesome crew for sure.  Hoping to hit a nice 5K in October too with Christine, Chip and Tamara--all coming off of injuries this year.  Toying with the idea of doing the olympic distance triathlon at Luray in August...hmmm.

Oh and last Friday we did a barbell complex WOD called the Eliminator.
Looked like this:
55, 70, 85, 95, 105, 115, 125...
5DL, 3 Hang Clean, 1 Jerk
Nailed the round at 95#, and got one clean at 105...
It was a super fun WOD, just wish I could have hit that 105...That would have been a huge Jerk for me in that round since i've laid off the overhead work for almost 3 months now.  Luckily that shoulder is feeling better and this WOD went off pain free! :)

Back to Blogging

Saturday

6.2 mile run.  1 hour. Training run for a half marathon in 5 weeks....i know, I should have started sooner, right?


Monday

WoD 1:

Back Squat 5 Rep Max

Use 5 Sets to establish your 5RM

145#.  Not a pr kind of day, about 10lbs off, but that's ok.  Hit this weight 2x, then dropped to 125# for a set of 10.

WoD 2:

50 Burpees for time

3:58.  Actually felt pretty good! Could I go faster? Always, but there was very little slacking here today.

Tuesday

Jack

Complete as many rounds as possible in 20 minutes of:
10 Push press 85/115(65#)
10 KB Swings 35/53
10 Box jumps 24″ (23")
8 rounds+16 reps

As I've written, I have injured my shoulder a while ago, but we are on the mend! This was the second WOD I've done lately going overhead with moderate weight.  This time though, 80 reps of PP w/o pain is serious improvement. Huge.  KB swings and box jumps felt awesome.  I was pretty impressed that I was able to keep my cycle rate pretty consistent for the whole 20 minutes.  I had a few stumbles on the box jumps, but collected myself and got back up there. They are certainly coming along! 

More fun tomorrow!

Back Squats with Chains

I've been a horrible blogger....I think its because I've been subbing so many of the WODs because of my shoulder I've just gotten lazy.  Time to get the habits back on track. Even if no one reads this, I need this for me to stay on track and on target.  I was reading some old posts from November about my near term goals.  I accomplished many, but did not exactly hit my weight goal.  I definitely dropped inches with the strict paleo and felt great.   I've slide back into some old habits and boy am I feeling it.  The belly is bloated and angry. I'm tired all of the time. Paleo is hard, but I've decided the sacrafice is worth it.  I want to continue to be as strict as possible because once you plunge down the road of bad food, bad habits start to follow.  I need to make a long committed effort to create a lifestyle of new habits. Ok, enough on that. New goals to be posted soon.

This mornings WOD
5X Back Squats with Chains
Top load was 125#--plus add 30 to 40lbs of chains. 

I continue to struggle with the squats.  My right knee just wants to cave in badly and I spend all this energy fighting it.  Sometimes it just feels like a wet noodle shaking--not good.  Working the glute development to correct that.

Second WOD was:
5RFT
20 burpees
200m run
Time: 12ish.  I totally lost track of my time, counting the damn burpees.  Heck I could have done six rounds and hardly noticed.  Anyways, always room for improvement on the metcons.b

Clean and Jerk

Wow, its been two weeks since I last blogged. Holy cow! Lots going on.  I had a pretty good two weeks, but some struggles as well. I injured myself doing heavy push jerks and am still dealing with the after effects.  A few things of note:

-Completed a J.T with HSPU's.  Modified of course, but did it. Used 45# plate and abmat.  (I have long arms so I am actually moving more than an inch or so. I swear) 21ish minutes
-Hit a 2X Max Back Squat @ 170#.  That was a 15# PR

Today:

WOD #1:
1 Clean and Jerk on the minute for 10 minutes.
95#

WOD #2:
Grace @85#: DNF.  I started and got 8 reps before I hurt my shoulder again.  I quit...just not worth it. Did a quick 30 GHD situps and 1mile run.

Tomorrow is going to be rough too--pullups and pushups.  I might go lower volume on the pullups and just go strict....we'll see how we feel.

Thank goodness for daylight savings. Cannot wait to get out in the new neighborhood for a run after work!

Big Back Squat Morning

WOD 1:
Back Squats x 5
Top Load: 150

So all those breathing squats of late have paid off! We last did back squats a few weeks ago and today I crushed those numbers.  I hit 150# for all 5 reps!  Up until 2 weeks ago my 1RM was 150#.  The good news is that I felt like I could do more.

WOD 2:
9,8,7,6.....1 Pullups
27, 24, 21, 18...jumping lunges
This was a 3:1 work ratio and the point was to get in some conditioning.  The WOD was a countdown of 10....1, but I started at 9 since my arms/hands were fried from yesterday.

Loving all the awesome gains of the last few weeks---rockin' on with the paleo diet. It's totally worth it.

More Breathing Squats

HUGE morning in the gym today. Warmed up to a 2X Max back squat, yes, read warmup. Hit a new max of 155# for 2 and 160# for 1. I so have a huge 1RM PR in my legs. Last PR was 150# for 1x so big gains here.

Second part was more breathing squats.  20 resps of 75% of your max.  Last time I worked at 115# and made the jump to 125#.  Holy focus and concentration here. That load was heavy, but I did it and was so proud. it felt great.

Felt totally weird and wired all morning. It was so strange. Wasn't sure if it was the adrenaline or the protein shake i ate for breakfast. We'll see how tomorrow goes. 

Tuesday 
“Anti-in, Double-up”
wod1.) Every minute on the minute for 8 minutes perform 3 picture perfect postural alignment Deadlifts (touch and go preferred). In the remaining minute record as many double-unders as you can. 

Used 155# and did a "few" double unders afterwards. I think my total for the 8 rounds was 50 or so.

wod2.) Run: 3 x ( 200m + 400m)
Rest the exact time it takes you to do each interval in each set. Example: 200m run in 40 sec. rest 40 sec then 400m run, rest 400m time, back to run 200m, rest 200m run time…

I was right on the money at 40sec for the 200m and 2min for the 400.  This was a great little afterparty wod.  your legs were fried from the DL and DUs! 

Wednesday ended up being a rest day due to my stupid stomach that is not liking the paleo so much.  Let's just say its slow to digest so I had to take some medicine to make things happen.  I ended up quite ill that morning. Ugh.   Then we had massive snow that afternoon and into the evening so classes were canceled on Thursday morning.  Friday looked like this: 


Breathing Back Squats

wod1.)  20 rep breathing squat. 2-3 warm up sets at 5 reps then 1 working set at 20!
Suggested load is 75% of 1RM


I should have gone to the full 75% of the 1RM which would have been 125#, but I scaled down to 115#.  I wasn't feeling it on the warmups and didn't want to kill my back. 20 reps is crazy.  This was a super cool WOD that is apparently a throwback to '70s powerlifting days.  You start out and get your 5-8 reps out of the way.  You take a few breaths and get to rep 10...then the work begins.  I cranked out a few more then, you have to start your "breathing".  Big deep breath, do a rep, gasp for breath, take another big breath, do a rep, then gasp for breath.  It's crazy and a huge challenge.



WOD 2.) 12 Minute AMRAP
100 double-under cash-in then…
12 Wallball and XX chest to deck ring pushups
HTFU=12, Infidel=9, Bulldog=6

I think I did 4 rounds of this or so. The wallballs are super easy these days and I'm hitting somewhere above the women's X and the men's line.  Shooting for hitting the higher target these days.  Ring pushups are insane...I went for the 6 reps and just decided I need to seriously start working the pushups. 


Totally had a cheat weekend on the diet.  Both husband and I were ornery, hungry, and at each others throats.  We were out with friends on Friday night, invited to lunch with family on Saturday (who totally do not understand the no carb deal) then Sunday we just cracked. We feel like absolute crap---stomachs are bloated, etc, but damn it we're happy. I hate that when life gets you down turning to food helps to soothe the pain a bit.  I am realizing it doesn't solve anything, usually creates more issues, but well, feeling better temporarily certainly helps. I haven't seen huge movement on the scale as I thought I would.  I was down a solid 5lbs one day, then the next it was right back up there. Pants are fitting much much better and last week wore some pants that hadn't fit in over a year. Why won't the damn scale move though? 


Hoping to make this a 4-5 WOD week with some strict eating again.

Epic HTFU Strength-Con

So the Monday WOD post on the CFOT website was as follows:

101122 Monday “The Nudge”

2 Muscle-Up, 2 Thruster, 2 Snatch, 3MU, 3Thr, 3SN, 4, 4, 4, 5, 5, 5, 6, 6, 6, 5, 5, 5, 4, 4, 4, 3, 3, 3, 2, 2, 2.

HTFU: 85W, 135M – Infidel: 75W, 115M – Bulldog:65W, 95M

Subs: (Sub 2 Ring Dip +2 Pullup for 1 MU) (Sub 3 Wallball for 1 thruster) (Sub 4 KB High Pull for 1 Snatch)  

Ok, I had to read this a few times and break it down.  Must sub the MU's. Ok, that means 4, 6, 8, 10, 12, 10, 8, 6, 4 pullups and ring dips, then 2,3,4,5,6,5,4,3,2,1 Thruster and Snatch. That's a lot of work no matter what your load. I haven't snatched in months...really, so I wanted to go light and work the form. Same with thrusters since I've been having trouble staying on my heels on squats.  Hip mobility issues...working that in my oh so copious free time.... 

Everything felt good on the warmup, snatch felt ok! Decided to go with 55lbs so I could have a chance of finishing the WOD. I barely made it. Just barely.  I was cruising on the PU's at a steady 2-3 in a row, and hammering out ring dips with a skinny red band unbroken.  Thrusters were strong and snatch was a piece of cake and felt amazing.  The ladder up was nice and steady, no real breaks except on the pullups.  The ladder down was a whole different story.  On the second set of 10 pullups my hand tore in two places.  I finished the 10...barely.  On the second round 8, I gave up on the pullups.  I had a gaping oozing hole in my palm.  My chalk paste couldn't stop the bleed.  My whole philosophy on this is to just not be stupid.  Most normal people think it is generally stupid to do so many pullups your hands bleed-I don't think so.  I think you cross the point of stupidity when your hands start to look like hamburger and there is no prize for the pain and mess at the end.  So I DNF'd the pullups, but hammered out the ring dips, thrusters and snatch.  Time was about 32 minutes--someone's wallball killed the the clock a minute or so prior. 

So many times I wanted to quit this WOD. Totally just give up. I realized my strength is still there for 1-3 RM efforts, but the longer "strength-cons" as we call them (long heavy strength/met con mix) are just not in my bag.  That takes serious endurance, overall strength, and some extreme mental fortitude.  I know it will come back, but this WOD reminded of how far I have yet to go.  

This was a WOD where you truly had to HTFU--Harden the F$%^ up--or be left in the dust.   I was not going to be left in the dust.

Tuesday WOD

From the Mid-Atlantic Hopper a few weeks ago.

WOD 1:  3 minute AMRAP Back Squats 

My effort: 32 reps @ 95#.  I again went light since I have no idea of my true 1RM for BSQ's.

WOD 2: For time- 500m row, 44DU's.   Row was blazing at a 1:50 pace until the last 200m, then the legs gave out. Finished row in 1:56.  Subbed 3-1 single unders for DU's.  Time: 3:40.

I practiced DU's before WOD 2 and I was getting no where. I watched everyone else and decided I had to whip that rope FASTER.  I knocked out 10 in a row, then 8 in a row...was hoping to go for the 44, but after the row, that wasn't happening!   

Next up tomorrow is push presses and a turkey trot on Thursday!

 

It feels good to be home

I've been home exactly a month now and things are starting to click.  I started back at work and the box last week and got of to a great start.  Routines feel so good.  Waking up a 0440 is not so hard when you have somewhere to be with people you like!

I have a lot of thoughts, reflections, and feelings that I would love to write about but I'm terribly short on time.  I'm going to just be posting my stats here for a bit--we started a six week strength cycle last week and it has been great to get some baselines on my oly lifts and other skills.  Here is the log of my last week which includes, Crossfit, yoga, and a Trail Race!   Now to get the eating back on track and my size 10 pants should fit again in no time.  I had to go buy new pants for work since all of my pants are too uncomfortable right now.  I won't say they don't fit, but they certainly don't feel right or look very good. That's a whole other depressing story, but I'm going to be weighing my diet options--strict paleo for 30 days? Strict Zone? Weight watchers? God only knows that left to my own devices I will not be successful. Either way, a food journal starts today to start counting calories, protein, and carb intake. 

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Tuesday, November 16th
3RM Back Squat with Chains

My effort: 105#.  The chains are a whole new animal.  The chains themselves weigh about 80 extra pounds, but on the downward motion they are weightless then coming out of the bottom of the squat you have to explode to get the pile of metal off the floor.  The real key though is your breath and keeping your abs tighter than you ever thought.  I felt this was a pretty solid effort.

Then, WOD 2.) once through: 30 GHD Situp, 60 Jumping Lunge , 90 Double under, 60 Air Sq, 30 Swings .   Subbed abmats, single jumps at 180 reps, and 45# KBS. 


Monday, November 15th
 WOD 1). 20min: 3 position Clean&Jerk. This is basically a 3RM Clean&Jerk but each clean is from a different position. You can dump and reset each rep. High hang Clean&Jerk, above knee Clean&Jerk, Floor Clean&Jerk. 
My effort: 95#.  Failed at the above the knee, but from the floor was solid.  90# for the full 3  For some reason this is the only record of a clean AND jerk WOD i have...i guess I avoidd C&J days.
 

*Rest 3 min*

WOD2).  10,9,8,7,6,5,4,3,2,1 Dips, and (24) Box Jump

 My time: 9:57   Used a red band and 24' box jumps
Sunday, November 14th
Backyard Burn 5 mile Trail Run
My foray back into racing.  Was with my girls again, Tamara, Kayla, Michelle, Nikki, and new addition Jill, plus Chip and Stuart cheering us on!  I'll do a separate post on this later
Time: 52:43 for 5.5miles  19/76 for age group of 30-40

Saturday, November 13
Stretch and Conditioning Yoga with Chip and Nikki.  75 minutes of nice long stretches and yoga poses.  Was theraputic for us all!

Friday, November 12th 

WOD 1). Overhead SQ x 3 (18minutes) 

*rest 3 min*

WOD 2). “Big Bad Wolf”

12 MIN CUT-OFF 3 rounds: 10 OHS(75w-115m), 10 Burpee, 10 Pullup

Time: 9:57

I used just 45# on the bar for the 3 rounds, but did each set unbroken. The point was speed.  Did all 30 pullups without much belly aching.  It felt amazing...and I tore a callous and bled. I felt tough again!

Wednesday, November 9th
Push Pressx3=85
WOD 2). 3min max Ring Dips, 3min max Double-under,  3min max GHD Situp, 3min max Calories row. 1 min rest between each.  I forget my total, but a week later my abs still ache from the 50 GHD's I did...so sad.

Back Squats and Diet

Made it to the gym this morning to lift:
Back Squats x3
5@85
3@100
3@115
3@125
3@135
5@115
5@95
Finisher:
3 rounds
5 dips (static bars, unassisted)
15 kb swings
15GHD situps

Had planned on a spin class tonight, but tweaked my back stretching or something...more stretch and rest tonight. 

On the diet front--c wiss of no crying in crossfit is proposing a blogging world paleo/primal re-invigoration.  The summer has been hard on many of us, with work, jobs, husbands deployed, and a myriad of other things.  The carbs are back in my life big time....pasta, bread, pizza, ice cream, crackers, cookies....all things that a year ago I would have never dreamed of touching. I want them gone. I want my belly to feel good again. I want to have energy and feel like I can conquer the world--I want all my clothes to fit when I have to start back to work.  I don't like it when the little devil tells me that another bag of cookies or chips while hiding under a blanket on my couch will "make me feel better." Bull shit. (well sorta). 

I'm in a place where I have no support system to help me with this. I'm living alone, not working, spending most of my time alone, and stuck traveling a lot.  Part of me tells me to enjoy the foods of europe within reason and stop worrying, but really? That's how I got here in the first place...saying its "ok" to cheat here and there. I still believe it is ok to have a cheat day, but only when they are deserved.  I look at myself in the gym these days and I'm often embarassed to say I'm a crossfitter...a certified one at that.  Clearly, I can't take my own coaching.  So, what do you say blogoland? Thoughts on a virtual challenge/accountability system? We'd love to hear your ideas/comments!  We could even start a little email chat list or something....

Squattin'

Easy WOD today as still not feeling 100%.

Back Squat 5X3
85, 105, 115, 125, 130

This is 20lbs off my PR, but I felt really strong today. Even 130 felt pretty easy. All that said, the last time I did a 5X3 backsquat was November...a freakin' long time ago.  Plus, with no spotters, I'm not about to screw up my back.  Can't wait to hit this again.

Finisher: Mile run--8:30...just takin' it easy. Lots of stretching.

"LUCE" and some other stuff

After my evaluation for the month, and a little planning, I decided I was going to just follow some mainsite WODs and add some running, swimming, and biking as I see fit.

Tuesday
"LUCE"
Wearing a 20 pound vest, 3RFT
1K Run
10 Muscle-ups
100 Squats

What I love about Crossfit is that it is scalable. That is just what I did.  (1) Ditch the vest...yea right. (2) Scale muscle ups to 3:1 pullups/dips. (3) 90PU and 90 dips unassisted was not going to happen, at least on the equipment I had.  I used my red band for dips and the pullup machine for assisted PUs.  Got to start somewhere. I was just doing this workout to finish it--it took me 49:50.  Pathetic, I know, but my quads are still hurting today from 300 airsquats and the 3k run. Back to the basics, right? And, I love to honor our fallen heroes.  When my quads are burning beyond belief and sweat is stinging my eyes, I think about how Luce suffered.  When my triceps give out and I snap the band in my face, I don't quit, I get back up there and finish my dips, his family is hurting far worse than I. I say a prayer for all of our fallen soldier, marines, and airmen and all those who continue to fight for our nation.

Wednesdy
For time:
225 pound Back squat, 20 reps
40 Toes to bar
60 Kettlebell swings, 2 pood

Again, scaled! Back squats were miserable after 300 squats from the day before. Only hit 85lbs, but I haven't back squatted in what 3 months? My quads were fried. FRIED I say. Toes to bars were done in sets of 10, 10, 5, 5, 5, 5 and KB were scaled to 44lb for the first 30, then scaled back again (35#) because my back was in pain.

Thursday
Quads still hurt. Hard to sit. Hot outside.

WOD
2k swim!  Just got in the pool and swam. Felt amazing.

The BEAR

Is a bear! Did the bear complex this morning and boy was it harder than it looked. Maybe not, maybe it is just because I haven't picked up a barbell in over four weeks.  4 weeks! Can you believe it? I felt so weak as I did a few warmup up rounds with the bar. It felt heavy. Uh oh!

Since it felt heavy early and I realized I hadn't lifted in weeks I decided not to push it too hard and do something stupid and hurt myself.  My attempts looked like this:

5 Rounds, One round=7 sets of clean, front squat, push press, back squat, push press

Round 1: 45#
Round 2: 55#
Round 3: 60#
Round 4: 60#
Round 5: 60#

Wimpy? Yes. Hard? yep. I'll take it. I wanted to drop down in my last round, but I powered though.  I had no adreniline or competition or anything pushing me so it was done with a bit of rest too.  I would love to do with a partner or something and in top shape. 

All the fries and beer and desserts of late are wreaking their havoc, but after the 4th of July, hopefully life will return to normal and I can get on a schedule.  July and August will include lots of swimming and biking.  My triathlon is 10 weeks away!!! The Army 10 miler is just 4 months away---time to get SERIOUS again!

Back Squat/Split Squat

Monday WOD

(1) Back Squat @ 30X0; 2,2,1,1; rest 3 min

(2) Split Squat unweighted high speed - 30 sec amrap/leg x 3 sets; rest 60 sec b/t legs

(3) Toes to Bar kipping - 10 unbroken x 5 sets; rest 45 sec

Back squats went well.  The 30X0 means three counts on the way down, no pause at bottom, come up as fast as possible.  Worked up and started the sets at 125#, last round was 140#.  I would have loved to go heavier, but I'm not sure where my max is and without spotters I am not confident going all out. 

Split squats were new..they look like this. I hit about 20 reps each round.  This is an awesome move for practicing balance--I was a bit wobbly! I'm sure my butt will be super sore tonight.                                      

  *photo courtsey of CF Loveland

Toes to bar went pretty well. I was only able to get sets of 5 unbroken. Grr. My grip sucks.

Tuesday WOD

WOD #1: 45 min trail run. Longest run in quite some time. It felt great! 

WOD #2: DINNER!  Terriakyi Beef Stir Fry with cauliflower rice.  Just got some precut meat from the store and added it to 3 sliced peppers, toasted flax seed, garlic, and terriakyi sauce.  Thickened it with a tablespoon of corn starch. That was the only non-paleo item in the meal.  This was super tasty, even the sauce was good and all natural!  And SUPER filling. :)

Back Squat

WOD:
5 X 3 back squats.
Top Load: 150

Would love to see some big gains here, but progress is slow going. In looking back this is a PR, even though it doesn't necessarily feel like one. Last time I did this was in July with a top load of 145. I attempted 160, but only got 1.5. I get stuck in my deep squats and then can't get out!

I am really starting to see that I need to do a bit more cardio/running sometime during the week to keep the PR's coming and the waist trim.

Sore...Resting

Not too much to say about Wednesday's workout.
We did 1rep max back squats and I hit 155. Not a major PR, but a 10lb improvement over my July attempt. Book it.

Rest day today and maybe a rest day tomorrow. My wrist is sore, my shoulder is nagging again, and my hamstring is hamstrung.... A massage and rest are definitely in order.