love mr coffee's delayed brew feature

life is so much easier when coffee is waiting for you in the morning. Melissa taught me how to work the mr. coffee last night. pretty cool. woke up to stumptown. Well actually woke up to a work call hours before that saying something went terribly wrong with an upgrade. Fortunately that worked itself out and i got to go to the gym today. Was great to see Devon again. No funny t-shirts today. Today's workout felt good. First day that i havent been sore in a while. Didn't push it too hard today. Not sure why. i certainly worked hard but felt like maybe i held back a little on weight choices. was definitely beat when it was over though so i dont feel like i cheated myself too badly.


Warmup
3x
Medball Complex
10 pushups

Skill 4x
Ring Dips (7/7/5/5)
10 KB something(forget what its called. The ones where you go above your head)
35lb for all these

WOD 40/20 x 5
shuttle run
left kb clean and press 35lb for all
rigth kb clean and press 35lb for all
L sits. did them from bar with knees bent
Renegade Rows. 35lbs for all
H2H kb swing 35lbs for all

Diet:
9am meal replacement shake
2pm meal replacement shake
3pm donut
6pm bowl of organic wheat cereal
8pm quinoa with tofu and black beans
9pm donut
12am meal replacement shake

SILF

Today was a good monday. My ego has healed a bit since friday. we did front squats and every weight including the warmups felt heavy as hell to me. Not sure if i was fatigued from my bike ride in, out of lifting shape from the marathon, or just simply having an off day. Still enjoyed the workout though. We did a partner workout and i'm really surprised that nobody wanted to be my partner after my rockstar performance last friday. ;) i rode my bike today and left my rain cape at home. im camped out at a coffee shop working here until the rain lets up. Actually get WAY more done when i work from coffee shops. It looks like the rain is letting up though, so i may head in shortly. I almost dropped a dumbell on my head today when i saw jonas's(can't spell it) shirt. It had a sandwich on it and said SILF. I dont laugh easily at t-shirts but couldnt stop laughing. I want one that says BILF. It can either have a burrito on it or a picture of my bike. This may be too much information but i actually do get a bit arroused when i look at my bike. and the same is true with some burritos.

Warmup(I only got 2 rounds)

10 passthroughs

3 curis p's

5 spiderman

Skill

2 warmup sets of front squats(45lbs/95lbs I might be wrong about this i cant remember)

5 X Below

3 Front Squats 135/155/185/185/205

5 dead hang pullups

8 xchop halos

WOD

Row 1 min

Ball Slam 1 min

Add total ball slams to total row calories

Total 74cal + 111 Ball Slams = 185 total.

Noticed that when i had a partner for this workout last time we did it, i went out way harder because i didn't want to let the partner down. Not sure why i couldn't work that hard for myself. Guess thats why we do the partner workouts sometimes.

Diet:

9am meal replacement shake

1pm meal replacement shake

4pm meal replacement shake

6:26pm meal replacement shake
8:00pm 3 eggs 2 corn tortillas, soyrizo

new gym for sean and pregnant women

Thanks John for the referral. After today's workout results, I was thinking about checking this gym out.

  Its designed for pregnant woman but i thought i could petition for a spot.  If I eat enough cupcakes and push my stomach out i can look pregnant. Ok, I actually just looked at some of the WODs and i'm not even sure i could do those with much success. Crap. Guess you're stuck with me Recreate Fitness. You may need to start adding hour and a half classes to the schedule if I dont start completing the WOD's in the allowed time period. :) Thanks.

DFL today. But I'm ok with that :)

today was a brutal workout for me. As Todd puts it, I was DFL. Whenever my ego gets inflated or I am feeling fit, a workout like this comes along and brings me to my knees(well actually my back). I could simply not keep up today. I was trying hard too. Wow. The funny/sad thing is that this was my first day without taking lots of ibuprofen. I want to keep my kidneys so I may switch pain meds soon. Shannon suggested aspirin. Wondering if ibuprofen has been the only reason I have ever been able to finish a WOD. Todays experience sure made me wonder.

warmup
10 gob squats
2h kb swings
5 in place inch worms I think
5 pullups

Skill 5 sets
5 2H KB clean/squat (24K for all sets)
10 knees to elbows

WOD: 30,20,10
wall balls
2H KB swing (24K)
Ball slam
time:11:46

diet:
burrito
kombucha
burrito
more to come

great workout today.

today was one of my all time favorite workout formats. Plus we got to
see Johns blue toe and have our pictures taken with it. Pretty cool.
Todays format is my favorite. I like that each section only had 2
exercises. It allowed me to give each one a little more. I really
enjoyed it.

Skill KB complex 2x
8 round world
8 other way
8 high pulls right
8 high pulls left
8 clean and press right
8 left
8 rack lunge left
8 right
8goblet squat
8 push ups
8 spidermans

skill/wod 1 min rest between sections
sec A
10 deadlifts (135/245/245/245)
2 sprints

sec B
KB get up situps(25/35/35)
6 burpees 8 inch off the ground

sec C
6 ring rows
Overhead KB walk(35/45/52.9)

Diet:
1 apple
1 12 oz NF Latte
1 betty lou's almond butter ball
20 blueberries

1 oreo type cookie(the newmans organic kind)

3 mini snickers bars

4 sprouted corn tortillas with 2oz refried beans and green chile

2 garden burgers(no bun or sauces)

1 spoonful of peanut butter with flax oil.

Jackie

Today was jackie. Its funny how such a short workout can kick your butt so good. I feel so good until it comes to the pullup. i have some dead weight i'd like to lose. i have no money today so eating crap shouldnt be a problem. i feel like my range of motion and joints have really benefited from a week off with just stretching. Everything felt much more fluid today.

Warmup(3x)
10 passthroughs
10 squats
100 Jump ropes

Skill
leg curls on rings
pushups on rings (only did sets of 5 since thrusters were coming)
5 windmill
10 cross chop with halo. ( love these)

WOD:
Jackie 10:12
1000m Row(3:42)
50 Thrusters(straight through)
30 pullups(10,5,3,2,3,2,3,2)

Diet:
1/3 cup of almonds
Coffee with cream
Mini clif bar(sample size)

4 corn tortillas

6 oz refried beans

8 oz green chiles

meal replacement shake

i'm back

it was SO good to be back in the gym this morning!!! Felt pretty good. Was a bit intimidated coming back imagining myself being way out of shape. It wasn't easy but it never is so i think i'm about where i left off. I feel totally inspired by Joel's success and feel recommitted to making a change in my body. I want to try the marathon again next year and think i'd like to maybe try a half iron man triathlon. I dont think i could run 26.2 miles after biking 100miles but i do think i could run 13 after biking 50. We'll see. i'm sure its much easier said than done. The swim in most triathlons is never very long. I dont plan on doing long runs or even long bike rides. I want to try the whole crossfit endurance philosophy out. I didn't realize how much i missed the gym but i can tell my mental health has improved. Nice.

Today's workout:

Warmup(2x)

Medball complex

10push ups

5 SpiderMans

Skill (3 rounds)

Handstand pushups 4-5 each round

LSit (30 seconds each time)

Ring Dips(6-8 each time. Focused on going very low)

Workout(4 x) 40 sec work/20 sec rest 90sec between

Box jump(moved up to tallest box for last 2)

Renegade Row(30lbs)

Rope Wave

Jump rope

Sprint Runs in driveway

H2H KB swing(45lbs) Focused on using hips.

Diet:

Meal Replacement Shake

1/4cup of mixed nuts
1 cup wheat berry feta salad
1 cup cake
1 bean cheese and rice burrito
meal Replacement shake