Training 2/28/12

Sleep 7:30-4a

Training @ 10ish
Motivation was super low today.  It's been a long time since I've been this stubborn about not wanting to do something....heavy squat clean thrusters.  A learning experience to say the least.

A. clean - work to a tough TnG triple in 8 min

103lbs, 123lbs, 133lbs, 138lbs, 143x2, 143x2 done. 

rest 5 min-turned into 12 minutes

B. 1-5 squat clean thruster unbroken ladders x 4 for time - 105#

By my splits alone you can see how mental this was. Breathing wasn't an issue nor was hitting reps.  My mind was the issue. Lots of stingy voice talk here today.  It's done. I'm learning.  Onward. 

Rnd 1: 3:17

Rnd 2: 6:56

Rnd 3: 5;12

Rnd 4: 4:28

19:53 overall

rest 10 min

C. AMRAP CTB chin ups; rest 5 min x 2

20 & 16
Don't have the butterfly C2B yet.  Felt a bit rusty here in general.  I used to train almost completely C2B pull-ups unless there was a tester.  Will come back fast.  

Afternoon hike with Corey & the dogs for an hour.  Great day to get into the woods and clear my mind after battling the barbell.  :)

Rest Day 2/27/12

Sleep 7:30-4a

Afternoon hike at Warren Wilson for an hour.  Felt good today -had the urge to run which I'll take as a good sign for a rest day!

Training 2/26/12

Sleep 9:30p-7:30a

Training @ 2pm
Totally forgot to bring all the equipment home to get this workout done in the morning, but we ended up going into the gym for a couple individuals to repeat their burpee workout so it all worked out.

Reverse Drag - 1 min @ 80% grinder
rest 3 min x 3
Tire with 25lbs sandbag.  Covered about 50m each set
+
5 min light run flush
+
Farmer walk - 100 m
rest as needed x 5
35lbs KB times were 45s, 40s, 43s, 42s, 37s.  Slower than when I did this at home on my estimated 100m. There are also two 90 degree turns on this one whereas the other was a straight shot. 
+
5 min light run flush
+
Loaded Carry - 10 min max distance - make it tough!
Carried 75lbs for ~1 mile in 11:05.  Wonder what the KMart shoppers thought about that.   

Training 2/25/12 Power snatch double

Sleep 7:30-4:15a  Fell asleep much better.  Perhaps I was in denial about being worried about the Open.

Training @ 7am
Training was quite chaotic this morning as there was a bunch going on in the gym with the Open underway.  Rest b/w sets was sometimes longer than I'd prefer as I would get caught up talking to others or encouraging them through their 7 minutes of burpees.

I don't feel sore from Friday's burpees, but a bit in the midsection & hip flexors from the GHD sit-ups.

A. power snatch - build to a tough double - rest as needed - max 2 sec reset b/t reps

I don't remember exactly what my build up was here, but when i got up to 103lbs I was too deep.  I knew I was too deep on the second rep, but thought the first was legit...until I watched the video.  Went back down to 93 & then hit 98 again.  Missed a video of 98, but that was the best for today.  

+ 

5 sets - increase weight and speed/set

3 TnG power snatch tough

5 box jumps - 20"

20 double unders AFAP

rest 4 min b/t sets

Set 1: 83lbs 28s

Set 2: 88lbs 29s

Set 3: 93lbs 29s

Set 4: 93lbs 29s after restarting...missed first rep

Set 5: 93lbs 31s tripped after 2 DUs and restarted for a full 20. 

Training 2/24/12 Open WOD 12.1

Sleep  Last night I went to bed earlier than ever...6pm.   Being that I was feeling run down throughout the day I wanted to maximize my sleep.  Once again I struggled to fall asleep until shortly after 8pm, but felt good to go when I woke up this morning. Actual sleep ~ 8:15-4:15.

6am
Max rep burpees to 6" reach in 7 minutes.


Didn't get any splits on this, but I was 20 in at around a minute and right around 60/61 at halfway.  Phone ran out of memory card space at the 2 minute mark or so.
I felt totally relaxed and controlled throughout.  I was quite shocked.  I recovered very fast afterwards.

10am
3 Rounds:
1 Hang clean + 3 FS
Rest 20s
AMRAP -1 strict pull-us with 25lbs
Rest 3 minutes

Rnd1: 133lbs, 6 reps
Rnd 2: 138lbs, 8 reps
Rnd 3: 143lbs, 6 reps

That AMRAP -1 always gets me as I have a hard time deciding if I have more than 1 rep left in me.

25, 20, 15, 10, 5 UB GHD sit-ups for time.
3:41

Rest Day 2/23/12

Sleep: In bed again soon after 7 and once again I'm strugglign to fall asleep.  I got one of those sleep machines yesterday, but didn't seem to help.  Still having random music stuck in my bed.

Feeling run down during the day today and Wednesday evening Corey and I were both feeling off.  We also didn't leave the gym Wednesday until after 5:30p when we arrived at 5:30am.  We typically do not have days that long, but he had a late assessment.  Second night this week I had to be in bed less than an hour after arriving home with the need to prepare and eat dinner in that time.  I literally ate dinner in bed.  Not ideal.

On a positive note, I left the gym during the late morning and took the dogs to the trails we used to live near at Warren Wilson College.  We were out there an hour in total and 20 minutes of that I spent flat on my back on this mild mud and rocks you see in the photo.  It worked out well as the dogs entertained themselves in the stream.   A good amount of that time was spent visualizing myself knocking out some burpees in a quick, relaxed fashion.  I'm knocking out the first workout of the 2012 CF Open tomorrow early morning!

I don't feel nervous surrounding the Open...last year I was definitely nervous about qualifying to Regionals.  However, I'm interested to see if my sleep improves once I get the first one out of the way.

Training 2/22/12 Heavy KB Snatches!

Sleep: In bed soon after 7p, but awake until close til 9p.  Frustrating, but energy during day is not bad. Barely touch the travel coffee mug I have in the morning.

9 AM

as many round/reps in 10 min:

4 HSPU

5 KB Snatch - 1.5 pd

5 KB snatch - 1.5 pd

6 CTB chin ups

5 Rnds + 11 reps 

I have never snatched more than a 35# KB and I have previously strongly disliked this movement.  The only workout that I ever remember quitting was a workout with 35# KB snatches at my gym summer of 2010.  I told James that I gained new found respect for my ability to KB snatch the 52lber/1.5 pood after this workout.  I didn't even bruise on my forearms as I have with past KB snatch workouts.  With that said...my technique is not great so it can only get better! 

12:30PM

as many rounds/reps in 7 min:

Row 150 m

10 push ups

6 Rnds + 125m

Push-ups felt really good here much faster than they have been.  

Row splits  

1. 32.3 1:47.6

2. 34.5 1:55.0

3. 33.7 1:52.3

4. 34.2 1:54.0

5. 34.7 1:55.6

6. 35.0 1:56.6

7. 36.2  Stopped pulling with 25m to go so it rolled into the finish. 

Training from Friday 2/10/12 Double Day

Just realized that this post never got published!


Sleep 730p-4a

Got up at my regular time but rushed out of the house to get to the AVL Mall by 5:15 for some news coverage for this Sunday's HeartStrings fundraiser.  Just before we went live I asked, "So are we looking at the camera?"  "No!  Don't look at the camera." (Good thing I asked.)  The newslady did a couple burpees with me and then forgot to pick up her microphone off the floor.  Oops.

5:45am Had drink with 1/2 scoop ReFuel.

Today's training:

615 AM.  Started warming up and started my workout with the 6am class started theirs around 6:50.  Did a few sets of squat cleans in 20s at 75lbs, 95lbs and 2 at 105lbs.  Was hitting 6 reps at what felt like a relaxed pace.  As such I felt like I'd be able to get in 15 or so the first minute and then pace from there.  i was anticipating a time around 5 minutes.  Well, for the 2nd time this wk I over-estimated and was 26 reps in at the 4 minutes mark.  I did a good job of keeping my head in it and just kept working.  I didn't get all angry at myself like I did on Wednesday. 

50 squat clean for time - 105#

(from the start as well as on the top of every minute perform 3 HSPU)

HSPUs were not a problem.  I did the first 3 strict & then immediately went to a kip more or less b/c I'm more comfortable kipping.  Here was the breakdown of reps/min. 
Min1: 10 (6/4)
Mn 2: 6 (2/2/2)
Min 3: 4 (all singles from here forward) 
Min 4: 6
Min 5: 4
Min 6: 5
Min 7: 5
Min 8: 5
Min 9: 5
8:58 overall 

The first 2 minutes: 

The 3rd minute when I had to fight mentally to quiet my stingy voice of "you're not cut out for this" type of talk which always requires an adjustment of the weights & clips even if they don't specifically need it. haha

12:45 PM: Airdyne max cals in 8 min

I drank some more ReFuel & Protein shortly after finishing and ate real food: steak/beets/salad about 90 minutes later.  I was feeling drained throughout the morning.  I went to the store and got more food: greens/eggs & a decaf, but didn't really help.  I was also freezing much of the morning and when I got on the AirDyne I was still shivering as I had been much of the morning.  
Super quick warm up for the AD.  Two sets of 20s bursts at about 70% effort.  Was NOT excited about this except to get it over with.  This is the first time I've spent more than 1 minute on this bike for any reason.  I had no idea what to expect.  Much appreciation to Dale for getting me focused early on when I was wavering during the 3rd minute, "Set a pace and stick to it like you're good at."  That helped A LOT as i shut out all the negativity running through my head and simply worked.   And to Becca for staying over my shoulder and keeping me going & noting my cals at the end of each minute.  Here was the breakdown: 
22
39 (17)
54 (15)
70 (16)
86 (16)
103 (17)
119 (16)
139 (20)

Training 2/21/12 Thruster 5 rep PR!

Sleep Ugh. For the 2nd night in a row I was in bed before 7pm and unable to fall asleep until close to 10pm.  I was pretty chill about it Sunday night as I had just arrived home from vacation/grocery store less than 1 hr before climbing into bed.  Last night was a bit more frustrating.  I ended up taking a tylenol pm both nights after 2 hrs of reading by candlelight and then being unable to quiet the mind.  I don't feel nervous for sectionals to start, but I have had random songs stuck in my head.  I think I'm going to get one of those sleep machines.  I need to find one with Jamaican frogs at night.  I slept like a rock every night when I was there and fell asleep easily.

Training @ 8am

A. Clean and Jerk - 1.1.1.1 x 4; rest 2 min - 10 sec b/t reps - power clean

125lbs, 135lbs, 140lbs, 145lbs.  Struggled a bit with focus here in that I had to put forth significant effort to keep my focus.  I found myself contemplating what weight I was going to use for the next set when I was mid-lift.  I also didn't feel as solid with my breath particularly going into the overhead.  I just didn't feel like I could take a big strong breath.  Perhaps that is due from not lifting heavy for 10 days.  Despite all that I hit the lifts solid and afterwards said to Corey, "i could have done 150lbs".  He replied, "That's good training."  :) 

+

4 sets:

5 tough thrusters from ground

5 heavy swings

5 burpee jumping chin ups
 rest 5 min

Set 1: 105lbs, 62lbs, 50s
Set 2: 110lbs, 62lbs, 50s
Set 3: 115lbs 62lbs, 51s
Set 4 120lbs 62lbs, 51s 


120lbs is a new PR for a 5 rep or any multi-rep thruster for that matter.  My single is 130lbs at present so I was pretty happy to feel so smooth with 120lbs.  Particularly after I got eaten up by 115lbs last time I did thrusters.  However, that was under significant fatigue with 5 reps EMOM for 7 minutes starting at 85lbs vs here I had 5 minutes of rest b/w sets.  
I stuck with 62lbs for the KBS as I know I can swing the 72 and I wanted today's focus to be on the thrusters.  Focused on breathing during the thrusters and also good to practice keeping focus when feeling tired.  Afterall, I may have to compete on less than ideal sleep, but...hopefully not.  :)

Training Catch-up

Saturday 2/11/12: 3 Rnds of:  7 tng hpc/10 box jumps: 2:30 rest.  95lbs-23s, 105lbs-22s, 115lbs-23s

    3 Rnds of: 7 tng push jerk, amrap pull-ups. 3 minutes rest 95lbs/ 33 pull-ups all BF. felt good. 100lbs/20 pull-ups. lost BF kip around rep 12, 100lbs/12 pull-ups. grip dead.  some hesitation to avoid ripping after last time. 

 2x 60s row.  dont have distances on me, but remember 500m ave was 1:50 & 1:49.  damper was at 6 for whatever reason and I typically am at 10 for anything 60s or faster.  I couldn't get the damn thing to even read under 1:48 throughout.  Not sure if my hips were dead or if was the damper. 

Sunday 2/12/12  6x 45s hill sprints with 3:15 recovery on coldest day of the year (14 degrees) felt good and got me excited for vaca!   took a less intense grade than my driveway and felt fast/powerful throughout.  HR 20s following 6th was 180.  walking 60s later 132. 

Monday 2/13/12 -travel day to Jamaica! Slept 5pm-7am.  No joke.  I passed out in the room before dinner. I only slept about 6 hours the night before for the first time in a long time and was beat. 

Tuesday 2/14/12 35lbs DB 1-10 thruster ladder in 6:17. HR 15s after finish 180 again this time walking 60s 152.  Perhaps due to being thrown into dramatic increase of heat & humidity? 

Wednesday 2/15/12: 6x 45s run with 15s recovery.  Felt stellar.  I had nothing to base distance of each on, but I was moving and felt like I was able to maintain output throughout.  HR following last one was 192, 60s later walking down to 132.

Had a PM workout, but am saving it for Thursday instead of resting.  Call me lazy, but felt good to not feel like a slave to my training.  We were having a chill afternoon & I decided that the break from such would not be beneficial.  This is a big step from one who used to love doubles &/or any excuse to leave social settings to go work out. 

Breakfast plate before. 

After yet b/f finishing the milk & bananas juice. 

Thursday 2/16/12: 100 Db squat snatches @ 35lbs  5 per side throughout.  5;20 at half way.  100 in 11:18.  Repeated rep 96 as I missed the lock out overhead...focus! Left arch was cramping mildly only when snatching on the left side.  also more difficult to stay on Left heel when on left.  I informed my manual therapist, but he was also on vaca.  I'll survive. :) 

Friday 2/17/12 

10 rnds of 10 chins, 10 pushups, 10 sit-ups, 10 squats.  Here are the geek out version of my stats when I have too much time to analyze the video after: 

Transition back to pullups/pull-ups/push-ups/sit-ups/squats/time for Rnd

1. NA 16 14 17 14 61s

2. 4    18 14 18 14 68s

3. 3    19 16 20 14 72s

4. 3    17 19 25 16 80s

5. 4    20 20 23 15 82s    6:03 halfway

6. 4    18 25 23 15 85s broke push-ups 

7. 10  20 27 25 15 95s broke push-ups 5/5

8. 4    16 29 24 15 88s broke push-ups 6/4

9. 3    22 22 24  15 86s pull-ups broke 9/1-grip issues on skinny bar, UB push-ups

10. 3  23 23 23 13 85s pull-ups broke 7/3, UB push-ups. 

13:24 overall. Felt good. 

Saturday 2/18/12 6 rnds of 200m run 25 DUs. Distance of run was estimated, but should have been pretty close to accurate if not a touch long. Out & back route with mild incline on the return. 

 First round 1:11 and 7:18 overall.  Tripped once on Dus on rep 25 of rnd two.  Honed in my focus after that round to not get ahead of myself & start thinking about the run until the end. Felt good.  fun workout.  HR 172 15s after completion- 128 60s later. 

Sunday- 2/19/12. 30 min EZ run in am.  Travel home. 

Lower body was unphased during week.  Upper body particularly pec/tris and abs were quite sore after Friday's fragmented Angie, but significantly better today.  

Sleep was great all week going to bed between 7:30 & 9:30 each night and waking up without an alarm (obviously) between 5:30 & 6:30am.  Which is evidently when my body would awake without a 4am alarm...one day sooner than later. I'm not giving up on my 5/530am groups, but it's the day in day out early morning that gets to me.  

Lots of nutritious & delicious eating with three large plates per day at the buffet and some beverages.  Didn't participate in any grains, but did dip into some nutella, cream cheese and fried plantains during breakfast the last three days.  Super delicious!  And...there were drinks, daily.  

It was great to take a vacation without feeling the "need" for a vacation.  Super chill week with some quality reflection and took the time to put some goals on paper. 

Looking forward to what the 2012 season brings! 

Rest Day Hike 2/10/12

Sleep 7:15p-4a

The pic of Hoka that Shaye put on our pillow. Thx Shaye!

Feeling good and not specifically in need of a rest day, but will take that as a good sign.  It was a busy morning coaching the floor so sometimes it is nice to not worry about when I'm going to squeeze in training.

Took the dogs for a 70 minutes hike at Bent Creek on our way home from the gym.  It was a bit cooler today (50s) but sunny.

Training 2/8/12 Isabel + Burpees

Sleep 7:30-4

Today was an example of planning gone wrong.  It was the first day that I experimented with refuel pre-wod.  Took it at 6:45a only for the gym to get hit with a large 7a class.  I got in some snatching and built to 108 as I woke up feeling quite sore in the mid-back from Tuesday's FS/KBS.  It felt terribly hard to engage and hold the bar close.  So I thought that doing a few reps above the workout weight would at least help my mind.  I was without coaching help on the floor b/w 8:30 & 10:30 so the refuel was a waste.  I was pretty hungry by 10:15 so I gave it another go.

Training @ 7am
Snatch to 108lbs looked something like this: 63/83/93/98F/98/103F/103/108F/108

Training @ 10:45a.  Warmed back up to 93 & got started.

3 rds for time:

10 Power Snatch - 95# (technically 93 - ladies bar) 

10 burpees

7:36

(rest 25 min)

I was too timid from the start and it was my slowest round.  If anything this workout was good for building some confidence.  Next time I need to go for it more from the start.  I didn't even attempt any TnG until the start of Rnd 3.  And then I gave up on it after a set of 3 & 2. (4 min mark of vid below) I was fine to continue, but didn't-  I worry about missing reps too much & am working on gaining more confidence in my power.  
Speaking of power when I saw this workout I thought, "There is no way I'm going to get 30 power snatches at 95".  100lbs is my power snatch single as recent as November.  But I hit probably 28/30 without dropping into a squat.  I shocked myself there.  
Done again I think I could go sub 6 on this.  

as many rounds in 3 min:

7 G2O - 95#

15 double unders

More lessons to be learned here.  One-25 minutes is NOT enough time to sell a couple tshirts, write a workout for a client and get my head square before the start of this workout.  I had less than a minute before I had to start and I had just been standing around.  So I did a couple reps & it felt quite heavy.  
Not to mention I had a ridiculous "game plan".  I thought to myself when I looked at it...I should be able to go 30s/rnd for 6 rnds.  LOL  
I missed a video,  but was 27s in by the time I was picking up my rope after the first 7 TnG.  And my overhead was NOT crisp.  Finished the first rnd in about 43s and I had no game plan from there.  It was negativity the rest of the way.  Completely gave up on the TnG and instead was following the bar around the gym.  Finished 2nd round right around 1:45 and going into the third round I started having the following thoughts as I trudged through the 7 reps

• This is Grace weight.  How was I thinking 6 rnds? 
• My Grace is 3:03
• How many rounds SHOULD I get?
• Man, I'm sucking right now.
• I'm definitely going to get 3.
• 7x3 is 21 reps.  That's not even close to a Grace. 
•  Man, I should have worked for 4+
• That Grace time is from over 18 mo ago
• How much time is left? 
• Ok, finish the DUs & get back to the bar. 

End result: 3+2 C&J 
This is what happens to me when I don't set my intentions and go in without a plan...or realistic back up plan.  

On the positive - I finally used my new rope in a workout and the DUs were executed smoothly.  

The thing I learned most....if I don't prepare my mind then my mind will win!!

Next time...finishing 4 Rnds! 

Training 2/7/12 5 rep Thruster ladder

Sleep 730p-4a

Training @ 8am

A. Front SQuat - 3,3,3; rest 3 min

135lbs, 145, 150-not the prettiest and I missed a vid.  T-sp erectors were quite fatigued afterwards.  

B. 5 heavy thrusters on the minute for 8 min - build per minute

Decided to start @ 80lbs-85-90-95-100-105-110-115x2.  A couple minutes later I wanted to finish that set of 5 and did 3 more at 115.  I pushed away from my face horribly on the 3rd.  

+

5 tough swings

sprint 80 m @ 95%

walk rest 2:30 x 5

KB #: 53/62/71/71/71 

Time: 27/26/27/27/27s 

Felt good. 

Training 2/6/12 Swimming

Sleep In bed at 6:55p but not sure when I actually fell asleep til 4am.  When i can't fall asleep right away I don't make a point to look at the clock as it tends to only irritate me further.  So maybe it was 8:30 or 11 by the time i fell asleep.  Not as irritated as Friday night thankfully.

Training @ 10:30am
10 rounds for time:
swim 50m
push-ups x 10

1st rnd 1:03/1:10 by the time I was pushing off the wall for the next round
5 rnds in 6:40
14:04 overall

Started breaking up push-ups on rnd 4. Then got it back and went UB push-ups for rounds 9 & 10.
Didn't feel too bad.  I should have pushed the swim more, but wasn't sure if it would take much out of me.  Breathing was steady every 3 strokes throughout.


Shout out to Kate Carson who hit this C&J PR of 175lbs about 20 minutes before hitting her first muscle-up on Saturday!

Rest Day 2/5/12

Sleep Midnight-8ish.  Not a great night of sleep.  But the concert was fun.  Felt super out of it the majority of the morning.

I was intending to work out today until I arrived at the Y at 11:30a and realized that it's Sunday and they don't open until 1:00.

Training 2/4/12 Training C&J PR!

Sleep: I was in bed by 8, but not sure how long it was until I fell asleep.  I've been doing better about not getting all worked up when I fail to fall asleep right away, but Friday night was not so smooth.  I think it was the anticipation of going to a concert Saturday night & knowing my sleep was going to be off.  I felt so-so upon waking up on Saturday.

Training @ 7am

A. Squat Clean and JErk - build to a tough single in 12 min

95lbs, 115lbs, 135lbs, 145lbs, 155lbs F on Jerk!, 155lbs got it!  The 2nd attempt at 155lbs was a lot more work or at least felt like a lot more work to stand up the squat.  I had lots of negative thoughts going through my head as I stood there with the bar on my shoulders.   I took a moment to clear my mind and give myself a positive cue and then hit it! 

This is a training C&J PR, ties my all time C&J PR and is a "full squat" C&J PR as I power clean more often than the full clean. It feels like so much more work to stand the squat up than to just pop it up to my shoulders.  I understand that in an ideal world I'd be stronger in my clean than my power clean.  This is not a clean PR, but the best I've done since that freak day in Oct 2010 when I hit 165lbs at a WLing clinic.  I think the coffee in Durham is more potent that Asheville. :) 

B. Clean GRip DL - 3 x 3@ 80%; rest 2 min

205lbs x 3x 3. Felt a bit slow off the ground. 

C. HSPU - 50 for time strict

Broke it up as follows: 8/4/3/3/3/3/3/3/2/2/2/1......1 

And here is my OCD split taking: 

Reps/Overall time 

8/18s

12/41s

15/1:09

18/1:41

21/2:12

24/2:50

27/3:23

30/4:00

32/4:30

34-stopped noting time

36 

37...singles all the way to the finish from here. 

9:43 overall 

Rest Days 2/2/12 & 2/3/12

Friday's AM food: greens/steak/turkey breast & gauc. 

Sleep 7p-4a both nights.  Didn't feel like enough.

After mistakenly doing two workouts in one day on Wednesday I then had two rest days.  I had a significant amount of soreness on Thursday particularly through my upper body: lats/pecs/triceps.  By Friday I felt good to go!

Finally got my appropriately sized jump rope cut.  So I practiced with it on Thursday & Friday.
Thursday 4 sets of 30 UB and Friday I completed 5 sets of 50.  Only the 1st set was UB.  All the rest I'd trip once or twice each set.  50 DUs with trips took 28-32s.

Thursday afternoon took the doggies out for a 40 minute stroll in the woods.

Training 2/1/12

Sleep In bed @ 7. Read until 8ish-up at 4.
Could have definitely slept a few more hours this morning.  Body feels a bit stiff throughout the morning...quads/lats.

I made a stupid mistake today.  Rather than realizing that today is Feb 1st & tomorrow the 2nd I read my training as "1st do this. 2nd do this."  About an hr after I finished I was sitting in a fundraiser committee meeting trying to remember what my training was for Thursday.  Boy, did I feel silly when I looked it up.  Oh well...double rest day for me it will be!

Training @ 10am

1st:

7 sets @ max effort:

5 TnG Clean and Jerk - stay on heels

immediately into...

3 rds AFAP:

5 box jumps - 20"

5 burpees

rest 6 min b/t sets

Rnd 1 95lbs 69s
Rnd 2 100lbs 71s
Rnd 3 105lbs 83? need to double check my notes that are at home
Rnd 4 110lbs ? 
Rnd 5 115lbs 78s
Rnd 6 115lbs 83s  
Rnd 7 115lbs 84s. Puked in my mouth a bit 15s b/f starting this last rnd. Awesome. 


Learned a lot about fueling today.  I went into this workout mostly fasted & I started to feel light headed & heavy legs during the 3rd rnd.  I panicked a bit as I wasn't even half way, but grabbed some Refuel & mixed it.  I sipped it during my rest breaks for the rest of the workout.  Seemed to help greatly as my legs started to feel better & didn't completely fall off. 

17 minutes rest b/f 2nd 

2nd:

for time:

Run 1 mile   1st half in 3:33, 2nd in 3:22 for a 6:55 overall. 

30 bench press - 95# Broken into 10, 5, 3, 2, 2, 2, 2, 1, 1, 1, 1. Finished this part @ 10:30

Rope Climb x 5 - 20' Subbed 8 x 14' climbs. 
13:31 overall