Thee Total

“The CrossFit Total“
Back Squat, 1 rep
Press, 1 rep
Deadlift, 1 rep

Woohoo! Woohoo! Woohoo! Woohoo! 

What more can I say? Woo hoo! 

I'm really glad that I was able to PR on both the back squat and Press, but I am even more elated that I was able to deadlift 195 AGAIN! I set that PR in April of this year, then hurt my back in May-- compounded in June-- so I have been working to get back to that level of strength. In April I was 10# heavier at 105. So, I'm sooooo stoked that I am markedly stronger across all lifts and sub 100#s.

I'm soooo happy. Not to mention my upper body is trying it's best to catch up with the strength of my lower body. Just set that bench press PR 2 weekends (70#)... And pull ups and dips are done with ease now. 

These small improvements has totally blown away the argument that I have to gain weight to get stronger. This entire time I believed that I would have to get back to 105# to be as strong as I was prior to a.) my whole 30 cleanse b.) my back injury. Well, now that I'm even stronger than when I was 105#s then that just makes me fully embrace the possibility of loosing weight... To be specific, I currently eat like shit, yet I still hover at about 95#s. Come Jan 2, I'll more that likely embark on another strict 30 day cleanse (just eating meat, veg, high fat, minimal fruit, no alcohol, no sugar, dairy ok), which could equate to more weight loss. I'll accept it knowing that it doesn't mean a strength set back. I would just have to train harder (and slower) to have strength gains. 

So many words and theories, I know. 

So sleepy. Oh, which reminds me... I've been sleeping like 11 hours a night. I guess my body needs it. I wonder if this equates to my strength, or at least lends to it.... I definitely believe that since I no longer work in that shitty job I rest better. 

Ok, bedtime 

I could do this for the rest of my life

Deadlift 5-5-5-5-5

I'm happy. I had just done Wendler 5-3-1 the day before and did 145# x11, so that is how I gauged 155-150#... 155# was just too difficult at 5 reps. So I brought it down to 150. 

That shit was heavy. I felt my form was good; even B-dubs mentioned that I had perfect form. I retorted with, That's a better complement than you're beautiful for a girl who crossfits! 

I think this WOD definitely made me stronger. 

Filthy

"Filthy Fifty"

For time:

50 Box jump, 20 inch box

50 Jumping pull-ups

50 Kettlebell swings, 3/4 Pood

Walking Lunge, 50 steps

50 Knees to elbows

50 Push press, 35 pounds

50 Back extensions

50 Wall ball shots, 6 pound ball

50 Burpees

50 Double unders

Over an 8 Minute New Personal Record! This WOD just feels like it goes on forever. I did Filth Fifty on December 10, 2010 all by myself in the mid-afternoon.  I remember during the breaks feeling really hopeless that day, with no one to urge me to "keep going!" or "you're doing great!"

This time around I was immersed in this amazing CROSSFIT energy. There had to have been about 25 ppl in 3 different heats all chipping away at this beast of a WOD. 

My thoughts during the movements-

Box Jump- Slow and steady. By rep 30, my legs were feeling it and I had lost that "spring" in my jump. I had to use my entire upper body to get myself up on the box.

Jumping PUs- deceivingly tiring. Broke up them up in sets of 10. 

Kettlebell Swings- This had to be my strongest set. Broke them up into sets of 10, but all ny reps were really strong and I've adjusted to that more efficient swing that I see Gretchen use and saw for the first time when Christy Phillips came into the box and did Jack. While I'm still using the full hip explosion, the swing of the KB is actually shorter and more vertical. It felt good and is faster. 

Walking Lunge- kinda like break

K2E- Difficult. Had to do them in sets of 5. This took the longest, it seemed (may have tied with Burpees)

Push Press-  I felt good with these. I had initially decided to break them up in to sets of 10, but I had enough energy to power through do 12-15 each time I picked up the bar. I made up a lot of time here that I lost during my slow run with the K2E. 

Back Extension- I'm fortunate to have BE "kip" or whatever you call it, and was able to link them together in one fluid motion. I'm sure it uses more energy, but it definitely gets the job done quicker. 

Wall Ball- Soooooo, I'm not sure why, but I did my first set of 10 as 2 for 1's. And for a second I could not do a regular wall ball until like #19. Then I got into a groove. And was doing like 12 at a time. It was great. It was during this movement that I started to feel pukie. 

Burpees- Oh shit. Wretched. Horrible. Death. What else can I say? I felt soooooo slow. One at a time felt like forever. I was burping up a storm, the acidic burn started in my tummy and up my chest. Every time I through my body on the ground my arms were like jello trying to push my body up. I'm not really sure how I got through it. But if definitely helped to hear all the other folks whom already finished (I was last in my heat) cheering me on to just keep moving. And that's what I did. I just kept moving, albeit, slow, but moving. 

DUs- My first 7 DUs were tough. Then I was able to get about 25 in a row... With about 10 left, I was completely brow beaten and feeling pukie, Diso yelled for me to finish it up and I got my last 10 straight, which was a relief. 

I collapsed on the floor, not knowing what my finish time was. I wanted to know bad, see if I had improved, but my body was not going anywhere. I would stay planted on the ground for the next 15 mins. 

When I did find out my time, I was really pleased. I mean 8 minute improvement is nothing to balk at... but I'm already setting a goal for when FF comes around again... I want to be sub-35mins. 

This WOD truly wrecked me. I feel soooo tight and sore today. 

Awake

I've been reading the PCF blog since day 1. I'm at March 2010 and I found this comment:

March 31, 2010, 2:33 pm - Sweet Assassin15-20-25-30-35-40 (x2) I liked the Split-jerk, now I've just got to build up to some heavy weight :)

I currently split jerk 80#s. This crossfit shit really works.

"MURPH"

"MURPH"

For time:

1 mile run

100 pull-ups

200 push-ups

300 squats

1 mile run

On this Memorial Day, I did this WOD in honor of all the service men and women past and present whom give the ultimate sacrifice of their lives on the battlefield. "Murph" is named after Lt. Michael Murphy. Read about his courage under fire. 

I am really really really happy with my work today. I verbalized a goal of 75mins to finish the WOD, which I obviously succeeded. I've never done Full Murph so I don't have a time to compare it to, but let's put into perspective my improvement of fitness in the past year since I did Half Murph on March 17, 2010 . I did more than DOUBLE the work and improved my time over 2 minutes. I say more than double the work because I have progressed to unassisted kipping pull up vs jumping pull up, and my push ups are now on my feet vs knees, though I'm still using a band. 

This is how I broke up the work:

And this is how I tracked my work:

Per usual, the runs really sucked for me. Actually the first 800m was fine. It was the subsequent last three 800m that were yucky. After doing all the pull ups and push ups, I couldn't hold my arms up while running. My body just wouldn't stay upright while I ran. 

I was very impressed with my strict adherence to making sure each rep was perfect and could not be questioned as half ass. Again, that whole eating clean BS came into play with my pull ups. I thought for a second that I maybe wouldn't be able to do all 100 pull ups unassisted, but I felt like the PUs were almost "easy." The push ups were difficult but I made sure that I kept my body tight and all 200 were really nice looking push ups. Squats were squats. 

So ya, I'm pretty happy with my work. Body feels good. Never really felt like death. I think I paced myself really well. Murph is definitely a once a year WOD. It makes it special, holding it with reverence just like Lt. Michael Murphy and his bravery that fateful day Iraq. 

I'm alive!

"Rick"

4 rounds for time:

20 Hand release burpees

400 meter run

30 Sit ups Wall Ball

15'  10' Rope Climb, 5 ascents

Major Rick Crocker, USMCR, was killed while on a tour of duty in Iraq. This WOD is in honor of him. 

Today maybe the first day I genuinely don't care about my time. I am completely happy with just finishing this difficult Hero WOD. I thought of "Rick" often in those 57 mins. Especially on the runs, when I wanted to stop; I thought, I'm alive, not dead, keep moving-- over and over, like a mantra. 

Doing Annie yesterday, really aggravated my hip flexor. So I subbed in with Wall Ball. Not sure why, since it made more difficult, but I'm glad I didn't cop out with a not challenging movement. 

Before starting the WOD, Diso asked if I could climb the rope. I answered, "I haven't tried since I've gotten stronger." I looped the rope around my right leg, anchored my left foot on top of my right, and pulled up; I was climbing the rope. Without difficulty. I mean the anchoring part. I shimmied up the rope and made the mistake of looking down, and I sorta freaked. Diso and I made the arrangement that I would climb as far as I felt comfortable with, taking into account my level of strength and tiredness as the WOD continued. I'll be honest, some attempts I would get about 2 feet away from the top, and some attempts my arms would just not work and I only got up half way... So I'd average my climbs to be about 10'. 

I couldn't be happier that I have another epic gain today--- 2 days in a row!!! 

Really, again, I will admit that eating clean equates to elite performance in the gym. I am the living data to prove it. Just plain crazy. 

This week has been soooo good :)

24 hours of epic

Workout of the Day 5/25/2011

Strength.
Thruster 2-2-2

Met-Con.
“Annie” – 50-40-30-20-10:
Double Unders
Sit-Ups

PR'd Annie by 2:30. Sub 10 mins!!!! yaaaahooooo!

Graduated to a wire/cable jump rope. Finally! And boy do DUs go way faster with a lighter rope. 

GOT MY FIRST STRICT PULL UP. My puny arms are getting stronger. 

The set of numbers before my time are my thrusters... Can I tell you, my 1RM is 75 and my 3RM is 70... and today when I did 2 @ 73#s it felt doable. I could have totally added more weight and went for a 2RM PR. 

Day 25 of the whole 30 and shit is finally starting to come together, make sense... I think I'm done "detoxing." I don't feel crazy and neurotic. I just wish my sleep would get in order. 

I have to admit that these gains are from my clean food intake. I don't think it perchance that I saw so many gains in such a short window. All the strict PU practice came together, all because of eating well I believe. 

I'm sooooo beat... But I have an amazing next few days lined up with a wedding, some "Top" secret stuff, reggaefest, and just plain ole good company...

Life is good. 

I'm getting stronger

I'm happy with the work I did today. Sad that the past few WODs have been squat heavy, and the outcome is a consistently inflamed hip flexor. I have been icing after every class. It helps relieve the "pain"/tension. 

I think I want to attempt to set a new 1RM Back Squat PR in the very near future. I definitely feel stronger. The 105 set wasn't heavy but not difficult. I wasn't at failure. 

My legs are pretty wrecked. I'm somewhat glad that it's a met-con day tomorrow. 

Giant among us!

This post is dedicated to Chris Sherwin. 

Deadlift 1-1-1-1-1-1-1 reps

This story is just crazy.... Only in Assassin's world :D

So Martina does Games WOD 11.6. At her completion I claim her 65# bar. I slap on 2-35# plates on it. I lift it. I do not record this on the whiteboard. I add 2-10# plates. I lift successfully and with ease. 

I go to the whiteboard and record my last 2 reps: 125-145-

Add 2 more 10# plates. Lift. Done. 165#.

Add 2 more 10# plates. Liiiiiiiiift really slowly, but complete the rep with "ease" once the bar was off the ground. I was mindful to also do the eccentric movement back down to the ground, knowing it aids in making me stronger. It wasn't bad. 185#. Done. This felt very heavy, which kinda already put in a bad mood, cause I thought, If it was soooo difficult to do my current PR, how the heck am I gonna set a new one at 190? I was discouraged and thought, Maybe I'm not that strong today. 

I scout for 2 and half plates to add another small increment of 5# total. I pulled as hard as I could, but the bar would not even budge off the ground. I knew it was my head. 

I took a long rest and was determined to PR. I went to ZEb and said I HAD to lift this off the ground. On my 2nd and final attempt, I set up strong and pulled. NOthing. 

I got really down on myself. I just laid on the ground with CR and had this running loop of disappointment in my head. We goofed off long enough for the 6:30pm class to start. I decided to FINALLY strip my bar and put it away. AND that is when I found out that the 2 innermost plates were 15#s, not 10#. So this entire time I was recording my reps, I was off by 10#s. 

THEREFORE, I DID SET A NEW PR BY 10#s: 195#s!!!! I'm only 5#s away from DL'ing double my body weight. 

So my last 2 missed reps were actually attempts at 200#s. 

It totally turned my blah class into pure elation. I'm even giddy about it now, 6 hours later :)

200#s is my goal my birthday. Which is totally doable. 

For no particular reason I just want to say that I really appreciate my Coaches, Diso and Zeb. Now that I'm coaching, I have a greater respect for what they do, and I hope that I can be in a place to touch lives like they have mine. 

Enlightened

Pretty straight forward. I hit my new 3RM PR by 5#s. Super stoked. Felt strong. I liked it. Of course, I <3 back squats, so not a big surprise. 

I knew this morning, I was planning to do a 10 min version of Jack. Not really sure what the RX'd weight is for ladies, but I kept it light. My left shoulder was acting all wonky during the shoulder prep, so I was a bit concerned, but it warmed up by the 2nd round in. 

(I JUST NOTICED THAT I FORGOT TO WRITE THAT I GOT 3 PUSH PRESSES- HA!)

For push press I used 45#s, for KB I used 3/4 pood and a 18" box. I'm happy with my results. I went hard the last round. I really wanted to complete 4 rounds and get some PP in, and I did it, but not without taking myself to that edge of "Oh shit!" I collapsed at the end of the 10 mins. I started to walk around and clean up, but found out too prematurely. I had a strong desire to "puke." I went outside by the bushes and just sat there. I felt the blood rushing to my face and heat just coming off of my body. I stayed like that for about 10 mins. 

Now, I'm home completely gassed and relaxed. Not really excited about working tomorrow. But I do have something to look forward to: Coaching the KIDS!

PS- the hip flexor strain seems to have worked itself out. 

SaSQUATch 2.0

Overhead Squat 1-1-1-1-1

Front Squat 1-1-1-1-1

Back Squat 1-1-1-1-1

I am riding on the wings of love (only the 2 of us together flying high, on the wings of love!!!).... I am sooooo proud and happy and excited to have beat my old overhead squat PR by 10#s. Mostly because 75#s felt easy. I was sooooo tempted to attempt 80#s, but Rico suggested I don't and save it for a day when my legs are completely rested. I'd probably have to set myself up by having the bar overhead and I step into it, vs. having to jerk the bar from behind my neck, cause 75#s was pretty difficult to get overhead. 

I can't even write about my Front Squat or my Back Squat. I mean, both were valiant efforts, but no PRs. 

I really am psyched about my OH squat. Just cause I know about the the hurdles I had to get over to get to this point: flexibility, mid-stability, etc, etc... I mean, there is a picture I have on FB of me having trouble squatting the 15# bar overhead, and wondering if I'd ever be able to doing anything heavier. And, of course, knowing that 50% of the lift is all mid-line... that I've really gotten to a place where my core is truly solid and I "trust" it. If you only knew what that really means. It's crazy. I will try my best to explain to my mother how much this lift is dependent on abs; if she gets it, then she too will probably feel as I do. But maybe only her. Nate might understand, but I'm not sure how much he cares.  

CrossFit Games Open 11.1

CrossFit Games Open 11.1

Complete as many rounds and reps as possible in 10 minutes of:

30 Double-unders

15 Power snatches

I am super happy with my work today :) The prescribed weight for the ladies is 55#s, which I believe is my power snatch PR, so I knew that it wouldn't be wise to do it RX'd. Plus I wanted to keep intensity up therefore I lowered the weight. I kind of use the guideline of the average weight of the ladies in my box, and figured that 55# is a little bit more than 30% their weight, so 35#s seemed like a good ratio of my bodyweight. 

I super STOKED that I knocked out the first set of 30DUs UNBROKEN. It got me on a high! I just kept thinking, 10 mins is really short and that I should just go as hard as I can. I def. took short breaks but they were calculated. Like for example, during my 2nd round I could not get in a rhythm with my DUs, so I just took 15 seconds to calm myself, and low and behold I knocked out the last 16 unbroken. When you start getting in funk with your DUs, you just have to clear your head and shake it out, and focus on getting your wrists to turn faster, and your hops to be consistent and your mid-line tight... 

The power snatches were not bad. I was doing them in sets of 7 and/or 5. I was doing my best to jump/shrug the weight and NOT half ass it and press the weight up. Each new round of PSs I felt "fresh" and was able to chain together at least 5 reps, all of them feeling strong and solid, with me landing under the bar. 

By round 4, my feet were killing me; the balls, arches and heel. I think it was all the jumping and landing. Joe D. had the same complaint. Hmmph. 

I really liked this work out. It was great. 

Tomorrow- squat heaven!

Oh, and I've decided to apply to be a judge at the Games- regional or finals, I'm not picky. Not even sure if they would pick me. But I think I'd like to contribute to the sport, even though I'm not cut out to be a competitor. 

Interesting

Hang power snatch 1-1-1-1-1-1-1-1-1-1 reps

I don't think I've ever worked on hang power snatch. I actually beat my squat snatch PR of 50#s. Crazy. This movement is very challenging. You loose the deadlift for momentum in shrugging the bar, and you take away the squat which allows you more time to get under the bar. So I'm pleased as punch that I got 55# above my head :)

And is that wasn't enough, I went for a Back Squat PR.

Back Squat 1-1-1-1-1-1 reps

AND I GOT IT!

At my attempt of 125#, Rico pointed out that I wasn't set up correctly and I wasn't "tight" all the way around from my shoulders to my mid-line. I wasn't aggressive enough with the bar. When I took off 5#s and attempted 120#, I made sure I racked the bar in a comfortable place on my back and really locked everything tight in my body. Every muscle was tense. I went into my squat and came right up and it felt manageable. Which makes me believe I so have 125#s in my sights :)

Mind fuck

5 Rounds for time of:

400 meter run

95/65 lb Overhead Squat, 15 reps

Austin Malleolo 10:16,  Karianne Dickson 11:50 (65lbs)

Scale Version A:  Lower weight

Scale Version B: 3 rounds

This work out got inside me and bullied me. My head arriving in the box was distant and tired. I woke up early to receive delivery of my dining table but they ended up pushing back the delivery to 2PM, making me the opportunity to have a full 8 hours of sleep. 

Just 3 days ago I set a new OHS PR of 60#s. I decided I wanted to go heavy (@ 3 rounds), which meant for me 90% of my PR weight. For warm up Zeb said it would be good idea to load up heavier than your WOD weight for a couple of attempts so that when the WOD started your bar would feel light. 

I decided to attempt 65#s for a new PR. Well I did it! I'm overhead squatting 65% of my body weight. Woo hoo!

3-2-1 Go! we start on the run, which was fine. All 3-400 meters were fine. I was slow, but I wanted to conserve energy for my squats. 

All 3 rounds of OHSs were very challenging for me. Round 1 I broke them up in sets of 5. Round 2 I dump the bar a couple of times, barely able to hit sets of 5, just knockin' out what I could. Round 3, I knew I was gassed. My first attempt had me submitting to the bar's weight and I was laying on my back. It really psyched me out. I C&J the bar and locked out my arms. My mid-line felt really wobbly. It took me almost 30 seconds to get my feet planted. I took a deep breath, and started my slow descend into a squat- I did 5, then 3. On my 4th attempt,  I could feel my arms want to give out, I started to waiver, my bar coming out of the frontal plane; I tried to pull my arms back but it was too much, I dumped the bar and fell on my ass again. At this point my frustration came to head and I felt tears coming down my face. I was sooo tired, unsure if I had it in me. I only had 7 more to do. Setting up in front of the bar was the most intimidating thing I've felt in a really long time. 

I knew it was all in my fuckin' head. Zeb was right there talking me through it. He knew where my head was at. He reassured me that my body is completely able to lift and squat that weight, that I should not doubt it. I don't know how, but I got through my last 7 reps. I felt really alone those last moments. 

The mind is so strong. I'm relieved I got through it. I wanted it bad though. I was pissed that I retreated to fear. But not for a second did I think that I was going to give up. Look at my time, almost 25 mins... mostly of me fighting off the "I can't's" in my head...

I think it's good to have WOD experiences like this one every now and again. It's humbling and terrifying all at the same. It reminds me why I keep coming back and wanting to do more, faster and better. 

OHS you will be my bitch one day. 

Chippy Chips!

For time:

25 Walking lunge steps

20 Pull-ups

50 Box jumps, 20 inch box -16" for me!

20 Double-unders

25 Ring dips -w/ 1" band

20 Knees to elbows

30 Kettlebell swings, 2 pood -1 pood for me!

30 Sit-ups

20 Hang squat cleans, 35 pound dumbells -15#s

25 Back extensions

30 Wall ball shots, 20/14 pound ball -8#s

3 Rope climb ascents -rope lowers for me

Good news: This WOD kicked my ass! More good news: I did the pull-ups fully unassisted!!!!!!!!! Let it be known that on this day September 22, 2010 I officially will be doing all WODs with Pull-ups (except RX'd strict) without a band- woohoo!

More crazytown: I did the KB swings with at 1 pood! I confident that I've been doing all WODs that call for KB swings with a 3/4 pood. I'm blowing my own MIND- mwahahahahahaha!

Observations during the Chipper:

I was glad that the pull ups and box jumps were at the beginning of the Chipper. When I got to the DUs, I was already wrecked. I couldn't jump or turn my wrists fast enough, so I never got into a rhythm; I did the 20 in sets of 2- it was really sad. 

The K2E weren't painful, but I know that I have trouble kipping hard enough to get my knees to touch my elbows when I get tired. 

The KB swings were horrible, at this point is when I'm starting to feel gassed; of course, I did go up in weight. 

I blame the KB swings for wrecking my forearms during the DB cleans. Even though I had a low weight of 15#s, I had the hardest time with the cleans. It felt like it was going in slow motion, I couldn't drop under the weight fast enough... and chipping away (hey!) at the set of 20 felt like FOREVER!!!

During the Wallball, I made the mistake of taking too long of a break and the blood started to rush to my face just like it does when I collapse on the floor after I complete a WOD. I did the last 13 without stopping. 

My left hand still has minor pain when I grab things firmly, but less so than last week (thumb stabilizer is def. helping immobilizing it lending to healing). I felt pain in the hand when doing my rope lowers. It kinda sucks. 

After calling time, I collapsed on the floor, where I stayed for about 15 mins, feeling that amazing euphoric feeling that I chase every time I step into the box :)

Double your pleasure

Three rounds for time of:

10 Ground to overhead (95/ 65) [35#s]

200 yard Shuttle sprint, 50 yards there and back twice

This was horrible. Really. I hated it. As well, I'm unhappy that my shoulder is acting up again. I could not comfortable press or jerk the bar above me, but I could snatch the bar. I find that weird. So I snatched all 3 rounds, which completely gassed me for the run. Then there's the tumultuous relationship with the run. It was yucky. 

After I finished the WOD, I had a huge headache that radiated from my ears and creeped to the back of my head. I felt dizzy and had to sit down for a bit. Martina thought that it may be my breathing when I run. I do have to say that I probably breath incorrectly or at least in a way that isn't conducive to getting as much oxygen to my moving parts. I would describe my breathing while I run as "hyper-ventilating." When I did the jog for the warm up, I did notice that my left arm went numb.  I probably should speak to someone about this in earnest. 

And in good news: I did 8 double unders in row!!!!!!!! Woo hoo. So Friday, I chained 2 together. Today I chained 3 together. Then 4 together. And then within 10 mins I did 8 together! How cool is that?

I'm seeing results to my commitment to working on it. 

I should also be giving my pull ups this kind of attention :-/ 

PS- just like I predicted my ass is completely sore from the back squats on Sunday. 

Mr. Clean! Mr. Clean!

Seven rounds for time of:

205 lb Clean, 3 reps

4 Ring handstand push ups

75#s is my recent PR weight. Of the 21 reps needed to complete the WOD, I probably did 1/3 more in failed attempts. G said it was suppose to be a heavy clean, not a weight that you're comfortable with; it should be challenging. And it was. It wasn't but the first WOD I did in the new space (3 weeks ago) that I PR'd 75#s, so I was "unfamiliar" with the weight. 

But I completed it, and I wasn't stressin' about my time, because I knew the accomplishment was in doing the heavy clean, working on my movement/skill: like really timing my jump/shrug when the bar is at my thighs; really exploding big; and getting my elbows around quickly while trusting myself to get under the bar even faster. 

Satisfaction. I wish we would do cleans more often. And Snatch. And OHS. And, and, and. Good news, though, the WOD today back squats. Yay!!!

I think this crossfit-shit is in my soul. 

The Universe is all up in my ear. Look what get's posted on FB by CF HQ: 

Crossfit Journal: Level 1 Cert Experience

It is just what I need. I am a tad bit nervous. I don't know what about, but I am. Maybe a long run? Rowing? Upside down anything. I'm not too afraid of being called out in front the of the group, cause that means it's an opportunity to learn something new, correct bad habits and perfect a technique... and I actually want that.

10 days into the zone an I'm 103.6#s. I feel amazing and energized through the WODs.  I am seeing small gains everyday in my workouts. This was the main goal of being on the Zone. I'm stoked. 

Amanda

Three rounds, 9-7- and 5 reps for time, of:

Muscle Ups

135 lb Squat Snatch

This workout was tough. I know I need to work on my snatch. I think it's been about 2 months since I've done the movement. I know I can do 50#s, but I did 45#s today. For the muscle up I subbed out with C2B Pull with a banded dip. So I did 2 separate movements to "equal" one muscle up. I'm happy with my time. 

So first week of Paleo-Zone down, and I have to say that I felt great with every workout this week. No feeling of death. I made some epic gains this week with Fight Gone Bad and setting a new PR in my deadlift. So I can't deny it anymore, eating well shows up in your performance. 

Tomorrow I'll be watching all the CF fire breathers live and in action at CF Games. I'm excited.