Sunday 21 April

sleep: 12am to 8am (no alarm)

weight: 168

9am: eggs, rice, avocado

11am: opt-she

1pm: bacon and eggs with sweet potato

6pm: roasted chicken (legs and thighs); kombucha

8pm: strawberries

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A. Build to 1/3 bodyweight in each hand and perform 1 amrap set @30×0 tempo rear foot elevated split squat
B. Take 10% of CGBP from yesterday and perform 1 amrap set @30×0 tempo on each arm of:
-Elbow on knee external rotation
-Powell Raise
+
“Karen” (14lbs to 10′)

A. with 55/hand: 7R/7L (previous testing = 6R/7L, same weight)
B. with 15lbs:
-external rotation: 9R/10L (previous testing = 8R/8L, same weight)
-powell raise: 7R/6L (previous testing = 5R/5L, same weight)
+
12:03 (previous testing = 11:39)

I hate wallballs.  Especially wallballs to a 10' target.  I had an easier time hitting the 10' target today than in December, and the first 100 actually felt pretty good, but the last 40 felt almost impossible.

Saturday 23 March

13.3
12 minute AMRAP of:
150 Wall balls
90 Double-unders
30 Muscle-ups

182 (wb done at 10:38)

Ended up pretty much exactly where I expected. Happy overall, considering last year I didn’t even finish the wall balls and my double unders are inconsistent at best.  Did 10 every 0:30 for 50, then finished it with sets of 5-8.  DU felt like I was jumping in quicksand.  Rob did an excellent job pacing!  

Saturday 8 December

A. DB Bulgarian split squat, 1 x AMRAP w/33% bodyweight in each hand, 30X0; rest as needed between legs
B. DB external rotations, 1 x AMRAP @ 10% of yesterday’s close-grip bench max; rest as needed between arms
C. Powell raises, 1 x AMRAP @ 10% of yesterday’s close-grip bench max; rest as needed between arms
+
For time:
150 wall balls, 14 to 10′

A. With 55s, 6R/7L
B. with 15, 8R/8L
C. With 15, 5R/5L (just getting into position was comical)
+
11:39. A few didn’t quite make it to 10′… Oops. In the open WOD, got 143 in 12 minutes, so I’ll call that a success.

Saturday 17 March

sleep: asleep by 10pm; up at 8am without an alarm

work: 10am:

CrossFit open WOD 12.4: AMRAP in 12 minutes of 150 wallballs + 90 double unders + 30 muscle ups: 143. A little disappointed I didn't make it to the double unders.

eat:

9am: deli turkey

11am: green smoothie

12pm: sausage spinach sweet potato scramble

4pm: almonds; greek yogurt with blackberries

7pm: PF Changs: Mongolian beef; 2 glasses wine

9pm: frozen yogurt with Reese's pieces

grocery:

$3.79 at Target (iced tea and gum)

$6 at Orange Leaf (frozen yogurt)