Good day... went up on my lifts,  except the squat which was at 80% today (thanks Coach!) :o]  Legs are sore from yesterday.

Good to see Jane this AM, I don't ever really get to see her. Though I am sure I will soon when the CFE's start for the half marathon.

Back Squat 3x5 @80% 117lbs
Bench press: 3x5 @ 103lbs
Dead lift: 1x5 @195lbs (next week I'll be in the 200's!!!)

Goal today: eat enough protein and drink lots of water

What am  I going to do when I don't have to squat 3 times a week? ( I can't wait!)  Though, I do notice a huge improvement on them and I am actually learning to like them- well, a little)  Power cleans felt good today- I like these.  Press, even with all the grunting, I couldn't get my last one up...  Friday I will. 


Back Squat: 3x5 @146lbs
Press: 3x5 @75lbs (miss on #5 of 3rd set) :o[
Clean: 5x3 @106lbs

On the Minute for 15 mins:
Odd minutes
3 hang snatchs 63lbs & 3 HSPU
Even mins
7 burpees and 7 pull ups
Every missed round... foul is 200 m....  
I used 53lbs today because I struggle with the snatch lift.  They felt better today.  Glad I used the lighter weight.  Once I am more comfortable with the lift I will go up in weight.  The workout was tough, though the hardest part for me was the pull-ups.  My abs are still so sore from "Joshua" Sat.  I didn't really realize how sore they were until trying to kip my pull-ups.  So I did the first two rounds of pull-ups then fouled on the next 5.  So I have 5- 200m sprints tomorrow.  Which I would rather do then the pain I had in my abs.  

Goal today:  avoid sugar amap!

Today was a good lifting day, not that I am posting huge numbers or anything, but I am proud of the progress I am making.  I am a little upset with myself though for only increasing my back squat by 1lb the last two times. (wimp) So this time I went up 2lbs!!!  I am up to 144lbs. However, when I started this strength program my 5rm was 140, so I am seeing progress, with some time to spare!  Feeling good about my bench now that I am in triple digits!  101lbs  Then on my deads today I used big girl plates!  I beat my previous 5rm by 5lbs to 190lbs! My goal is to get into the 200's.  ??? 

A little nervous about tomorrows DWOD.  SNATCHES!  yikes.  But I am going to go in with a positive attitude and do the best I can.  The rest of workout has other fun stuff like HSPU's and pull-ups and gotta love burpees!  Good news is, I think the entire workout is only 15 mins.  I had set a goal to be able to do a HSPU in two months... I better get practicing.  Maybe I can learn how to kip those.  So looking forward to the Gymnastics cert! 

Back Squat 3x5 @144lbs
Bench press: 3x5 @ 101lbs
Dead lift: 1x5 @190lbs

Goal today:  practice my double unders

Missed yesterday so I went in today to make it up.  Monday I was still sore from "Joshua" and my head was pounding from one to many from the 4th of July.  I always feel so guilty when I miss but it just had to be done!  

Back Squat: 3x5 @80% 114lbs
Press: 3x5 @90% 67lbs
Clean: 5x3 @90% 94lbs

Goal today: drink more water... I don't drink enough.

Yesterday was Hero WOD "Joshua". Sore today! 

SO1 Joshua Thomas Harris, 36, 

drowned during combat operations, 

August 30th 2008 in Afghanistan.

He is survived by his parents Dr. Sam

and Evelyn Harris, his brother 

Ranchor and twin sister Kiki.

"Mr. Joshua"

Five rounds for time of

Run 1/4-mile

30 Glute Ham Developer Situps

Deadlift @165lbs15 reps

My Time:  31:49 @153lbs (I like deadlifts, but they aren't a strong lift for me. My 5rm is 185)