Friday 10-8 am

no am workout again.
i did am taking a little time off of the doubles and trying to focus on the Crossfit ignite 5pm class.

feel great this am.

TGIF!

still reading paleo for athletes. good stuff. little heady with the different fueling options for different length events. good resource though. be interesting to go back and use for reference. definitely shines a light on some of my nutrition mistakes at the 100 milers. interesting.
full report coming.

30 days of paleo officially over. i will get a full post up but for now i am sticking to the program. huge improvement!!

peace

Tuesday 9-7

tuesday am wod

up way before the alarm. rolled over and let it go off.
once it did up and out.
ready to get back into the drill.

treadmill
run 2 miles
8:25 pace.
good steady tempo work
stretched out the legs and felt good. kicked it up a little at the end but not to much.

strength warm up
3 rounds
10 pullups
10 mountain climbers
10 squats

worked thru there fairly quickly. little sluggish. no pushups as we will get to those later today...

powercleans
warm up 10x45
5-5-5-5-5
95
115
135
155
165

95 was light
115 still light
135 gets down to business
155 was hwavy but ripped thru the 5
165 was heavy got 3 and then 2
had to reset my grip and really drop and thru the elbows to get it.

good stuff.

stretch
roll
yoga
spent a little time on the roller. stretched it out.
back a little tight.

looking forward to a killer wod tonite!
going to tr y to hit the 5:00 class.

starting the 30 day paleo challenge as well! hoorah.
here we go. will be tracking my food intake to see how i do.
weighed in this am at 195 which is pretty consistent. won't weight in again till its over.