!mile warmup

5min sprints 30sec on /30sec off

Shuffle run alternating sides for 5 min

same thing but uphil 5min

walking lunges 1 min

repeat same thing till i got down to 1 min on shuffle runs, then ran for a bit.

that was it for today, i had a mini splurge last night, baked chips but not too many and homeade coconut icecream, had way too much, felt like crap all day and gave me the worse gas lol.

Looking forward to some active rest tomorrow!!

Warm up

Shuffle run uphill then back down and alternating sides every 10 steps

then at bottom of hill do 10 jumping squats

x3

25 candle sticks

then lots of good stretches with pvc

WOD

FOGHT GONE BAD

total:236 as rx

warm up

1mile run

"field fun"

uphill tire toss

sprint downhill

uphill burpee broad jumps

down hill plate carry OH (#25)

uphill tire toss

WOD

15 min AMRAP

6kb snatch (#18)

12 sit ups

3SP (55)

the sp was suppose to be 75 i think i couls have done 75 with way less rounds probably half the amont

and Kb i could have used #20 which was the RX

glad i did do the 75 SP because of shoulder, not hurting just dont want to hurt it.

WOD: 2+2=2Failure: Max Effort: BackSquat 3-3-2-2-1-1-1. Then: 50%Max BS: 2 BackSquat+ 2 Pullups....Add 2 Reps Each Round Until Failure or Until the Clock hits 20Mins.

WEll today is the first day since shoulder surgery that i was able to kip, I did 2 in a row a couple of time and if you look at the workout well i only got to 5 kips and my hands already were bubbling up, i was excited but i still need to build that back stregnht with a band im not crazy about kips so until i can dead hang more than a few then ill start adding them but I got to 12 BS and continued with pushups for pu's after round 5.

Used 95lbs

this is all i was able to do today got to go to jens garage and i had one really fussy baby with me!

OK first day at Crossfit Solafide

Warm up:

1 mile run

10 hill sprints

50 double unders

25 box jumps

15 toes 2 bar

15 hanging twists

15 cherry pickers ( more of a stretch)

and forgot the last 2

I didnt get to do the WOD there today because they wanted me to do the Crossfot fundamentals which ive done at the cert and over and over again but that was ok i dont mind here was the WOD

3 RFT

33med ball cleans

22 burpee jerk ( 8lbs in each hand)

12 snatch balance ( start with bar behind neck basically coming down into ohs)

100m sprints

crazy!! i plannd to do it at home minus the sprints and because ive been comsistant with WODS, but i passed out for a 3 hour nap with kids because jeremiah was up al night.

I dnot know if its age or just being up allot with J some nights but i feel pretty good wit everything overall.

Teh atmosphere at CFSF is great but its still a distance for me so im trying it for a month, i think if its gets harder with jesse here we will def upgrade our garage, im confident enough that i will push myself threw WODS, well see

Saturday

Dids ome running drills that should e done at track but i did it on treadmill cause its too hot

-for 40 min i did side running kinda like skipping alternating sides

-forward and backward runing

- and knee high skipping

Looked like a fool but it was a great workout.

Sunday (rest)

Monday

500m

50 squats

21 kb sumodlhp

21 push press

50 squats

15 kb sumodlhp

15 push press

50 squats

9 kbsdhp

9 push press

500m row (weight for kb 35lbs and PP was 65lbs)

* the row was supposd to be run 400m but did this at Jens house with the kids around so we did the row.

I must be getting old, i am so wiped out by mid day all day, or it might be my strict paleo from saturday to cleanse my gut after my glutny:

Half a fresh baguette from whole foods bakery

one bounty bar (michelle you im sure love bounty bars)i cannot find these anywhere exceot canada or when traveling

3 larabars

lots of cheese (which im not used too and i paid for it in the morning)

I like to have a "spcial treat on the weekends now and didnt have the stuff to make my coconut ice cream so i ate stuff that was around, and why oh why ?? i felt like crap the next day.

Thought id be able to get threw a WOD today but my BUTT is messed up, literally hurts so bad in every angle from yesterdays KBS.

Worked on Cleans only tonight and its a much needed break for me and the kiddos going going and going all week.

5x65

5x65

5x75

5x85

3x95

nice lil break here

3x95

2x105

1x105 again realized i have no sinlge Lbs plates so i can increase, these felt great cant wait till i can clean 135lbs ONE DAY!