Mon, Nov 8

Hitting the sack early last night made waking up a little more bearable this morning.

FOOD

BF = fruit/spinach smoothie

Snack = apple

Lunch = veggie/beef soup, spinach salad, 4 paleo cookies, three 71% quarter-sized chocolate discs

Snack = banana + apple

Dinner =  bbq pulled pork, fruit/spinach smoothie, 2 paleo cookies


WOD

WU

CLCF warm up 2x
+ 15 split jerks w/ PVC & 15 w/ empty bar


Strength: Squat
Deloading week -
40% x 5  (55#)
50% x 5  (70#)
60% x 5  (85#)

WOD

 "CC Flyers" Benchmark Workout

3 Rounds for Time

400m Run

21 Box Jumps (24")

12 Overhead Squats (95/65)

- cut off 15 mins-

RESULT = 11:32 but used 15# bar for OHS.

I paced the run and was able to make it through the box jumps non-stop, so I was happy about that. The OHS didn't feel too badly as I was doing them; however, there were a couple of times I had to let my shoulder rest, and shortly after the WOD I was thinking I might try 2# more next time I do OHS. But during the car ride home my shoulder started feeling a little achey. Not quite so sure now about adding poundage. Will have to see how it feels tomorrow.

Rosa hammering out some back squats

 

I'm so fast, even the camera couldn't keep up!

Pedro rockin' the back squat

Medusa dominating box jumps