FGB work up

3 rft

20x wallball 14#

20x SDHP 55#

20x push press 55#

20x box jump 21 inch

20 cal row

15:43

Need to sprint more! I was sore in fun places. FGB is awful for my back but I am pretty happy with the time. Really was not feeling a WOD. Yay for a strict workout partner.

am: run 4k?

pm: 10x 100m sprints

Paleo Southwest Frittata

1 tbs chili oil (contains soybean oil which is not paleo friendly-chili jam might be better)

2 tbs olive oil

1/2 green pepper diced

1/4 white onion diced

1 cup diced mushrooms

5 grape tomatoes diced

1 small jalapeno diced

chopped fresh cilantro

3 eggs, 3 whites

1 tsp white pepper

pinch of fine sea salt

avocado sliced

Preheat oven to 325 degrees.

Whisk the eggs and seasoning in a bowl.

Heat chili oil and olive oil in skillet, throw in green peppers, onions, jalapenos, and shrooms. Saute on med heat to desired firmness then add tomatoes and cilantro for the last few minutes.

Lower the heat on the veggies and pour in the eggs, remove from heat and place the skillet in the oven. Bake for 10-15 mins. Flip onto a serving dish and slice like a pizza, top with avo slices.

Serves 4 or can be refrigerated and reheated :)

It's Sunday. Eat bacon, drink black coffee.

Thurs: 5k is run

Friday: 4 mile run

Sat:

7-7-5-5-3-3-3

hang power snatch

(35-55-65-75-85-95-105)

then:

AMRAP in 15

3 hang power snatch (65#)

5 ring dips

7 toes to bar

25 double unders

8+3 snatches

Diane

21-15-9

deadlift 135#

HSPU

9:55

1 abmat scale, finally got the kip down. Feet coming off the wall still. Deadlifts unbroken.

3 pm

2.5k run

Fast paced. Felt better than any run in a long time.

then:

FGB tabata work up

8x 20:10

Wallball 14#

SDHP 55#

Push Press 55#

box jump

calorie row

reps:

Felt a little rusty. Wallball was a little painful but not too bad. SDHP I usually can make some money there but after yesterday finally getting to move heavy cleans I was fatigued. Push press, awful as usual. Box jumps.. my brain wouldnt let me do them the way I used to pre injury. The rebound made my knees buckle. By round 8 I finally had it. So after today they should be fine. Row... cool down pace and was still able to pull out 4o some cals. Over all not bad for recovery.

7am

3 rounds

12 KB snatch 35#

10 ball slam 15#

8 ring dips

2 rope ascents

Its not easy to get a good WOD in at 7 am on an empty stomach and with only about 45 total minutes including driving time to get it done. So Im trying to find time to come back in the afternoons for a second session.

4pm

3x5 power clean

3x3 power clean

3x1 power clean

then 2.5k run, 500 m row cool down

Held back from my 1RM and stuck at 155# because it wasnt as pretty as I wanted. dropped back down and moved back up to focus on tech and safety, not weight. Not bad for a cripple.