SP: 8x3x60
Weighted Kips 10-25#

Row 1 min on 1 min off x10

10x125m row 90 sec rest

*all under 30 sec

Walk/Jog the Nashville half marathon. It was a lot of fun!

BP: 65(5),75(4),85(3),95(2),105,115

PS:x2 45,55,65,75,80,85(1,PR)

Complete 8 rounds for time of:
10 Sledge Hammer Strikes RT
10 Sledge Hammer Strikes LT
5 Weighted Pull Ups 50 lbs

13:16 used 10# vest and 10# hammer

*felt good to be able to do the pu with a vest again.

CFWUx1

BS:x1 95,115,135,145,155,165
SPx5 45,55,65,70(4),70


*Warrick had a slight meltdown in the gym so came up to get him to sleep and now lost my ambition to do the metcon portion.

2 mile walk this morning 29:45

500m row
made up a cffb wo

Complete 5 rounds of the following:
3 Clean Pulls
3 Power Cleans
3 Push Press
3 Push Jerks
3 Good Mornings
*Perform at 60%-70% of 3 RM Power Clean
*Rest 2 minutes between rounds

*used 65#

PCx3 55,65,75,85,95 x1 105,110(f)

*going to walk again tonight trying to add some extra cardio to get rid of these last stubborn lbs.

FS:65(3),85(3),95(3),115,125(f)
BP: 10x3@55% used 70#

10x100m row 30 sec rest


* I waved off on the CFFB metcon still pretty sore from the BF issue.

50 Box jump, 20" inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions

*Only made it to BE was really not feeling well at all. I guess I should have taken the rest day!

Earlier rowed 3-1ks

BSx5 85,105,115,125,135
SP: 45(5),55(4),65(3),75(2),80,85

*short 25 min walk with the kids

Hammer Gone Bad
Complete 3 rounds of the following of:
Sledge Hammer Strikes Right - 1 minute
Box Jumps 20" - 1 minute
Sledge Hammer Strikes Left - 1 minute
Dumbbell Hang Clean 45 lbs - 1 minute

*Rest 1 minute between rounds
*Score total reps per round.
*used 20# DB
91,89,82=262(pr)

*last time got 246

PCx3 55,65,75,85,95

worked on kips

FSx5 45,55,65,75,85
BPx5 65,75,85,95,100(5)

PSx2 45,55,65,70,75,80(F)

Complete as many rounds as possible in 15 minutes:
5 Deadlifts 315 lbs
10 Toes to the Bar
Post times to comments.

9rd + 2 DL
155# and more like toes to waist!

So I've decided to switch up my diet. I have been so tired and lacking the motivation to workout. The Anabolic diet worked great for me prior to my pregnancy and birth. It just has not seemed to kick in since going back on it I haven't lost a lb in over 3 months. So yesterday I started the Metabolic diet which is just a less strict version of the AD. Basically starting out on the moderation phase which is 25% carbs I will follow this for 2 weeks and see how it goes. From there you can add or subtract carbs depending on how you feel and if you lost or gained weight. Yesterday went very well it actually feels like the way I use to eat before I started the AD years ago. Although now I am more conscious of getting enough protein. So we'll see how this goes! I still have a few lbs to loose from having the baby and I'm ready for my clothes to fit properly!

1k Row 5:15
BS: 3x10x85
SP:x5 45,55,65,70,75

Complete 10 rounds of:

One rounds consists of the following:

One Arm DB Power Clean Right
One Arm DB Front Squat Right
One Arm DB Push Press Right
One Arm DB Front Squat Right
One Arm DB Push Press Right
then switch hands....
One Arm DB Power Clean Left
One Arm DB Front Squat Left
One Arm DB Push Press Left
One Arm DB Front Squat Left
One Arm DB Push Press Left

used 20# 4:29

BP 5x5 55,65,75,85,95