Challenge myself

For time:
155 lb Power Clean, 10 reps
1 Rope climb
155 lb Power Clean, 8 reps
1 Rope climb
155 lb Power Clean, 6 reps
1 Rope climb
155 lb Power Clean, 4 reps
1 Rope climb
155 lb Power Clean, 2 reps
1 Rope Climb

75# is my 3RM for Power Clean. I couldn't even put up 80#s once. So 70#s is 95% of my max. I was on the fence about doing this weigh just cause 10 and 8 reps is a lot... It was but 2 weeks prior that there was 3 Power Clean EMOTM for 7 mins WOD that I did 70#s, but that is only 21 reps total with some rest between sets. This 32 reps of just GO! GO! GO!

Black Lara told me to do 70#s even though I had reservation about it. A few weeks back there was a couplet WOD of Power Cleans/ GHD sit ups 21-15-9 that I did 60#s at that time and it wrecked me, so I thought 10# jump would be ludicrous. But I did, and I'm glad. And I feel stronger. AAAAAANNNND, Francisco, who was cheering me on during my last couple of minutes of agony, came up to me and said that my last reps were in perfect mechanics as my first in the WOD. I think he said something like "Your form is always perfect from beginning to end." A couple days prior, he was also witness in my Fran WOD, and he had commented on how my pull ups were legit all the way until the end, that my chin was always over the bar, leaving no room for doubt. I'm proud that I uphold those standards for myself. I definitely give credit to Zeb and Diso, whom were always on us from the early days back over 2 years ago about keeping good technique and not half-assing reps. Do it right or don't the waste the energy. Mechanics, consistency, intensity. It took up a year and half to finally bring the intensity into my WODs, and in some movements I'm still not there yet... Like my box jump. I still don't feel confident at 20" so I take it slow and make sure that I stand all the way up at the top. Do my times "suffer?" But I want to things properly first, there will always be time to ratchet it up...

I super love Crossfit. 

Oh, and being part of OnRamp, and at times having to demo movements for Zeb and Diso, I realize how far along I've come. I think I was demo'ing the back squat/OHS and rope climb, and as 14 pairs of eyes were on me and watching my technique, Diso commented to the group, "Guys, Assassin has been doing this a long time, you'll get there, too." 

It warmed my heart... and it makes me want to go after my goals more aggressively... This Crossfit shit really does work! 

Maybe just WOD happy

‘Barbara’ – 5 Rounds:
20 10 Pull-ups
30 15 Push-ups
40 20 Sit-ups
50 25 Squats

With a running clock, rest exactly 3 minutes between every round.  Your final time will include your 3 minute mandatory rest periods.

Kazoo walks in the door at 4PM and says, "You want to WOD at 5pm?" Without skipping a beat, I reply, "What's the WOD?"

Even though I did a strength WOD, a 20min AMRAP triplet, plus 400m walking lunge earlier in the day, another WOD was not out of the question. After hearing it was Barbara, I decided to scale it in half to keep the intensity up, really treat like interval training, and save my hands from pure annihilation. 

Off to LAXCF we go... 

I'm quite happy with my times: 

Round 1- 2:00 flat

Round 2- 2:28, my biggest drop off

Round 3- 2:44, 26 second gain

Round 4- 2:54, 10 sec gain

Round 5- 3:02, 6 second gain

Round 3 and 4 it seems that my push ups were the most difficult. Round 5, I did them in sets of 5. I really think that I have officially graduated to doing push ups in WODs with no bands forever and ever Amen. That's pretty fuckin' cool. 

I did all 10 pull ups straight without break all 5 rounds. My sits up felt like slow motion. My hip flexor was feeling really tight; must have been all those box jumps and Knees to Elbows. Squats were squats; thank goodness I do Curves :) 

Exhilaration!

Split Jerk 1-1-1-1-1-1-1

You have no idea how happy I am that a.) that I am no longer suffering in pain with my back b.) that I am able to do heavy lifts c.) that I set a new split jerk PR!!

Here is a comment I left on the PCF blog over a year and half ago:

March 31, 2010, 2:33 pm - Sweet Assassin

15-20-25-30-35-40 (x2)
I liked the Split-jerk, now I've just got to build up to some heavy weight :)

And here is my blog entry for that March 31, 2010. 

I'm pretty close to my body weight. I know that BW split jerk isn't that big of a deal; it's not a huge marker for strength. I think 1.5x body weigh for split jerk might be something to be marveled at. Either way, super happy with the new PR. I did 80# twice cause on my first rep I didn't feel solid in my landing, and struggled with getting control of the bar. Joe D. noticed that when i dipped, my torso came forward so I didn't drive the bar in a straight line. While the rep counted, I wanted to do it again.

On my second attempt, I resolved to drive my elbows up while racked so that I wouldn't be pulled forward when I dipped. And it worked. I dipped and pushed myself under the bar and the lift felt easy, not heavy at all. 

I really wanted to set a new personal record tonight. I was nervous at the thought of 85#s over my head. Sometimes I think about Arbel failing at a split jerk lift, dumping and breaking his foot in half. Ya, awesome. All I kept replaying in my head was Diso saying Technique! Technique! Technique! That technique is the key to a successful lift for small people, that what you lack in strength will only be amplified in lack of technique. Racking the bar on my shoulders, it felt heavy, even though it was only 5#s more. I took a deep breath and went for it. Success! 

I'm back in the lifting game. I still have hopes to compete. The sub 47kg weight class.... I got to build my strength back. I may have to 

You know what I like about your snatch?

Snatch balance 1-1-1-1-1-1-1

Towards the end I was finally feeling that good solid receiving position at the bottom of the squat. The set of 50s were done multiple times because I was receiving the half way into the squat, not at the bottom. So I made the point to get FASTER! and COMMIT. It's all a mind game. I know I can overhead squat a lot more, but the snatch balance is such a vulnerable position... YOu really have to be confident, not just capable or strong. 

I'm happy. I hope to get up to 70#s soon. 

Schlep

Regional Workout 6

For time:

Row 20 calories

30 Burpees

45 pound Two-arm dumbbell ground-to-overhead, 40 reps

50 Toes to bar

100 foot Walking lunge with 45lb plate held overhead

150 foot Sprint

I figured the DB work and the K2B were going to kill me. I was right. 

I'm glad I made it to the box. I pretty much slept the weekend away. I took a nap at 3pmish and awoke around 6:15pm. I thought it was 6:15 in the morning. Whoops. I immediately through on my gym clothes and head out the door, not even washing the sleep out of my mouth. 

I finished the row and burpees at 5:30. The DB G2OH I broke up in sets of 5. I chose to do Power Snatch. I probably could have gone heavier. The T2B only lasted until about rep 15; from there I switched to K2E, but would intermittently do T2B if I could kip my body hard enough. This set took my the longest... Maybe 8 mins or so. Getting to the lunges, holding the plate over my head was difficult cause my shoulders were killed from the DB Snatches and the K2B. I took more breaks on the lunges than I wanted. Plus the measurement of 100 ft was NOT CORRECT. I remeasured the distance for the guys heats after me and I definitely did a 125 ft of lunges. Whatevers, more work is good. 

I'm happy with my time. My hand are pretty busted. No blood, but my hands are pretty rough. 

Wrecked

Power clean 1-1-1-1-1-1-1 reps

55-65-75-80m-80-85m-85PR-90m

I've never done 1RM for Power Clean, so this is my baseline, but I do not for sure that I've never clean a bar over 80#, power nor squat, so I'd say that 85#s is a PR. My attempts at 90 where I failed I think is due to me being tired, not cause I'm not strong or fast enough to successfully complete the lift. So 90 is completely in my sights. 

Went LAXCF and continue practicing cleans. Dan wanted to record me to doing it and here it is:

I initially was doing power cleans, but I think as I get into the higher weights I need to do it as a squat clean. This was 83#s. I like it. I'm sure I could drop under the bar faster, but I'm happy over all. I felt my explosion in my jump shrug was powerful and I'm getting the bar pretty high, it's just swing my elbows around and dropping into that squat. 

I really want to record myself more so I can work on tweaking my technique. 

Soooooo tired. My body is super sore and probably is dying for sleep so it can heal. 

Falling in love all over again

For time:

200 double-unders

100 kb swings, 53/35 100 Squats

* For every missed double-under AND every break in kb swings, row 25 m  do 5 Dumb bell push presses after final kb swing squat. Your time stops when the row  push presses are finished. For example, if you miss 25 double unders and break 5 times in the kb swings squats, you need to row 750m  do 150 push presses (30 x 5) before stopping your clock.

My time:  17:29

I am really really happy with my time. The first 100 DUs, I took 4 breaks. I did 40 straight, then another 10, another 26  straight, then took on last break before hitting 101. The last 100 DUs was another story. I took a total of 7 breaks. And my breaks this time around were longer in time. I was def. tired and was getting a bit discouraged. I was relieved to complete them.

The 100 squats I broke up into 30, 15, 25, 30. In total I took 15 breaks combined during the double unders and squats. That meant I had to do 75 DB Push-presses.

I was really disheartened. The number just sounded insurmountable. The had to break the 75 into smaller increments, lest I get overwhelmed by the work. I did it by 10s. After each set, I shook out my arms and took big breaths. All the jumping was killing my mid-section. I felt pukie by the 50s set. When I had 25 left, I could see the light at the end of the tunnel.

I called time and collapsed on the floor. My body felt like one big heartbeat. I love that feeling.

I'm just happy that even though I have this potentially serious injury that could sideline me for a long time, I'm still getting my dose of high intensity. I have the best coaches.

Let's remember this day

I know that I said that I was going to take a week off from WOD'ing, but after my amazing yoga experience with Mary Beth LaRue at Yogis Anonymous on Friday, I felt my hip was definitely on the mend. If you notice I programmed a WOD that did not use any hip flexion whatsoever. 

So I got my area all set up: box to reach the bar, band for my push ups, jump rope--- all by the pull bar. I did get pull away from the area and when Zeb called 10 seconds, I returned to find my band gone, my box GONE. I had to hurriedly scrap together my "station." I ended up using a thicker band than I wanted. Originally, I was going to do 7 push ups, but since I was using a thicker band I went up to 10. I started late. And then when I got hooked into my band for my push ups, I find that the culprit whom moved all my shit was doing C2B right over me, pretty much kicking me in the head. Zeb had to move her over. Either way, the way my WOD started got me all in a funk. I GUESS I'm satisfied with my work, but I think I could ecked out at least 6 full rounds. 

I rolled out my hip afterwards. Everything feels great. No pain, soreness or tension. I can't wait to jump back in full bore. 

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. 

Unsore

CrossFit Games Open 11.3

Complete as many rounds and reps as possible in 5 minutes of:

165 pound Squat clean

165 pound Jerk

I used a 63# barbell, which is about 85% of my 1RM. 

Thrust is still a dirty word to me

Thruster 3-3-3-3-3-3-3

PRs abound! I've gained significant strength since my last attempt at 1RM Thruster in October where I PR'd at 65#s. When I got to 55# it felt easy. So I jumped to 65#s; it didn't feel easy, but not heavy either. So that was a 3RM PR. My first attempt at 70#s I failed, because of form, not because of strength. I took a quick break from the barbell, and went in for my 2nd attempt. I finally got the timing down... cause that's what makes heavy load lifts successful, making sure you're pressing at the right time as your hip explodes open. All 3 felt good, I was def. in control of the bar. 

75#s seemed daunting. I had a a first attempt, at which I failed. Took a break. Went in and kept all those things in mind, keep the bar close to me, trying not to be forward on the balls of me feet coming out of the squat, pressing at the right time of "explosion" and finish strong. And I went, and I got it, but it was ugly. #2, I already knew at the bottom of my squat that I didn't take the time to reset, I didn't inhale fully or "brace" myself, so I think my core was soft. I also think that I didn't press at the right time so energy from my hip opening didn't transfer. I got the bar about 1" over my head and my arms just failed. 

I called it a day. 

It was good. I'm a bit stronger. A bit closer to doing that bitch, Fran, prescribed. How can I complain?   

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. 

Oly Oly Oxen Free!

If you can't understand Mello's scratch:

POWER CLEAN-HANG SQUAT CLEAN-CLEAN

RACK JERKS

I've been wanting to attend Tuesday night's Olympic Lifting Class by Chris Mello since its inception a few weeks back. I finally got a Tuesday night off after much finagling with those at work (god, I hate that place).

We started with the Junk Yard Dog Warm up that go me all revved up. It was great. Mello then jumped right into the lesson starting with the Burgener warm up with the pvc, then into the clean progression. We did it all over again with a just a bar with no plates- I chose the 15# bar. 

The clean complex was the 3 movements strung together without letting go of the bar. I really liked it. Mello didn't feel I needed to get to my 1RM weight (75#), but to really work on my speed and technique, so I maxed out at 65#s doing sets at that weight. 

The Rack Jerk is something I need to work on, specifically on my landing, it's a bit soft and not solid. But I feel my jump-jerk speed is good. I feel solid with the weight above me, meaning my core is solid and engaged, but for sure my feet are "slippy" if that makes any sense. 

I really really really really want to have it where I have Tuesdays off from now on so that I can attend the Oly Lift Class on a regular basis. I'll talk to Cole and Ricky about it. Orrrrrr, I could just land a regular schedule job and escape the hell that is Hotel Shangri-la. Please please please please. 

I'm GOLDEN

Every minute on the minute for 30 minutes, perform the following:

1 Squat Snatch

20 Double Unders

I think I did well. I'm a little upset that I didn't last longer doing the 1/20 DUs on the minute. I was having trouble getting into a rhythm during minute 9 and 10. I literally had 1 DU left when the minute changed over. I was pretty bummed about it. so with 20 mins left I managed to fit in 13 rounds. Within those 13 rounds, I was "greased" up enough at that point to really land my snatch. I went light for 2 reasons: I wanted to work on perfecting my technique, and two, my back is still acting up. When I commit to the snatch and I stick the landing... that feeling of being solid at the bottom of the squat, mid line tight, arms locked out, shoulders active... the feeling is GOLDEN. 

I was able to do 20 DUs straight through 5 times out of the 20 rounds. Felt pretty awesome :) 2 of those five times I collapsed on the floor with retching, pukie feeling in my tummy. Thinking back, I was pretty miserable the whole last 15 mins. So I'm quite happy that I survived it. 

At the end of the 30 min clock, I laid out on my back and felt the blood rush to my face. I felt ALIVE. I immediately iced my lower back/left nalga. As well, I consumed a sweet potato a la Rico. 

It is now 11PM, and my "back" is bad. I'm not even sure if it's my back. The pain can be described as radiating from the hip joint/socket, shooting up my back. It feels like electrical shocks. There are no specific movements that trigger the pain, but it has now encompassed bending forward from the hip, turning from the hip with feet in place, sitting with my weight on that left side, standing with weight on that left leg... There really isn't time when I'm absolutely in comfort. I'm concerned. I'm not sure what to do. Actually I know what I have to do, but I'm a stubborn, hard-headed donkey and I really don't feel like taking time off from training. 

Tonight I plan to go to 24hour CVS and buy some epsom salts and have a long soak in the tub. I can't wait. Another 10 hour day at work. Tomorrow looks like a 14 hour day. Shoot me. Is it Sunday yet? Having brunch with the hot cougars on Sunday. We're actually coming into the Hotel. I think I'm going to get schnookered. I'm starting to feel really unappreciated and overworked. In response to feeling overwhelmed, I emotionally ate today; I had Linguini and Clams. While I completely enjoyed the dish while consuming it, I felt really gorss and guilty afterwards. Tomorrow is a new day to make better choices :)

Besides work and this injury, my spirits are high. That feeling of yearning has left me. I'm not in want. So all the good things that happen feel like a BONUS.  

Not looking back

Max rounds and reps in eight minutes of:

4 Handstand push-ups

2 pood Kettlebell swing, 8 reps

12 GHD situps

My score: 5 rounds + 4 Tripod PUs. 

(I was so excited to go to dinner and catch up with Thomas I forgot to take a snapshot of the whiteboard)

I really liked this WOD. Except one thing: I almost tossed my Korean lunch. The first round of GHD Sit ups I went so fast that I definitely stirred up shit in my upper GI that I started to feel burpy and woozy by round 3. No bueno! This Tripod Push up is way more difficult than the variation on the box. It's definitely the next progression. I had muscle failure with this movement. That really hasn't happened when I'm on the box to do my HSPUs sub. 

My KB swings felt strong. Yup. Felt good. 

Tomorrow's WOD looks awesome. I hope they deliver my couch before 11:30am so I can make noon class. Cross your fingers :)

Update 111210:

Squat-errific !

Overhead Squat 1-1-1-1-1 reps

Front Squat 1-1-1-1-1 reps

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

Try to increase load on each of the 15 sets

OHS 45-50-55-60PR!!-60PR!!

FS 85-95-105(F)-105(F)-105PR!!!

BS 85-95-105-115PR!!!!

I have so much to say, but don't have the discipline to sit and type it all out. I really think I could  have done more weight and set a higher PR on my Overhead squat. Time was a concern so I only did the RX'd 5 attempts. My front squat was a bit disheartening at first, but Hopper kinda got in my face and told me to get angry and give it another go. 3 attempt @ 105# I got it and it felt good. I could feel my legs getting really tired at this point, so I started light with my back squats. My former PR was 110, so I thought, "Fuck it, let's skip 110 and go straight to 115#." I went racked the bar on my back and it felt really heavy. 

I was unsure if I could do it. I had CR spotting me and she told me to take a deep breath. I got to the bottom of my squat and got scared a little bit. I think I made a whimpering noise. But I fired my legs and pushed my hips back first, and managed to stand up. It was crazy. 

I think if I hadn't done all the OHS and FS work first I could have totally done some crazy new PR on my BS. I theorize that I could potentially be in the 120s, or even 130. I think my next "rest" day I will work on my BS. 

Woo hoo! I heart all squats. 

Crazy stuff:

I'm loosing weight. Unintentionally. I'm not really 100% paleo and nor am I zoning. I do eat whole foods, but by no means am I eating like a saint. I weighed in at 100.9lbs. I can really feel it in my clothes.  My spandex/lycra shorts are "baggy" like I have room in them and the shorts themselves don't fit me snug anymore. I also fee like my butt is firmer, but flatter *sad face*. I'm trying to devise a plan to keep fat on my ass but while still trying to achieve muscle definition everywhere else. Is it even possible? I don't want to loose my badonka-donks. 

Oh vanity. 

SOLID

Snatch one rep every minute on the minute for 15 minutes.


My low/high score:

How my 15 minutes progressed: 

So I just looked up my snatch history and my PR is 50#s, I thought it was 55#s. Oops. Well, I'm glad this WOD came up cause it really gave me the opportunity to work on my technique. I was telling Zeb it feels almost effortless when you do the movements perfectly and you stick the lift, like it's not difficult at all because you are using the powerful drive from the hips to get the bar weightless, then quickly get under the bar at the precise moment of being at the bottom of the squat and your arms are locked out... so nothing hurts or is strained or tweaky cause you did everything right. This effortlessness happened minute 6, 8, 9, 11, 12 and 14. I was really happy about it. 

Then in my last attempt I couldn't stick my landing. I felt the bar was too forward, which probably means when I shrugged I didn't keep the bar in my frontal plane, or I didn't get aggressive enough and lock out my arms at the bottom of my squat, so I ended up dumping the bar in front of me. 

Either way, I'm determined to get a new PR in the very near future. Depending on the workout this weekend, I'm definitely going to try to work on Snatch on my own. 

After 3 days of eating clean, I've already dropped all that crazy water weight that I pack on so quickly when I eat all the yummy rice and potatoes that I (heart) so much. Lol!

Babaloo!

"Barbara"

Five rounds, each for time of:

20 Pull-ups

30 Push-ups

40 Sit-ups

50 Squats

Scaling Option B:

"Barbie"

5 Rounds, each for time of:

5 Pull ups

10 Push ups

20 Sit ups

30 Squats

Rest 3 Minutes

I opted for scale B because I really wanted to keep the intensity up and make sure I kept proper form all 5 rounds. That means chin above bar on every pull up, chest to the ground and arms locked out at the top for every push up, sitting all the way up so chest touches thighs for every sit up, and getting below parallel and standing fully erect for every squat. 

I did a scaled version of Barbara in May. I remember it really kicking my ass. This time around I felt really good and strong. My kipping pull ups were perfect. My push ups were "model" push ups. My sit ups were not lazy. And my squats were in good form. 

Doing the math for each round...

R1-2:11

R2-2:34

R3- 2:33

R4-2:35

R5-2:50

I kept each round under 3 minutes, which isn't too shabby for me. Kenny Kane had very similar times as me but he was doing Barbara as RX'd. What a crazy monster!!! 

I feel good. My abs still have residual soreness from The GHD workout from FRiday. 

Tomorrow is a total beach day. Can't wait!

Oh HAPPY day!

AMRAP 20 min:

10 wall ball (20/14)

10 GHD sit ups

10  back extensions

Kick ass!