It's Real

“Do not let your fire go out, 

spark by irreplaceable spark in the hopeless swaps of the not-quite, 

the not-yet, 

and the not-at-all. 

Do not let the hero in your soul perish in lonely frustration
for the life you deserved
and have never been able to reach. 

The world you desire can be won. 

It exists.. it is real.. it is possible.. it's yours.” 

 ~ Ayn Rand, Atlas Shrugged

C3, Wk3, D1

Bench w/close grip/pause, 85# max w/fail

Much harder than it sounded

Weighted pull up 8x3

(vest), no kip  

KB Front squat 3x max hold at the bottom

35#x2, 23 second max

KB Dbl Pushup 4x10

;)

Today felt like I could have used a metcon. Saturday's run was pleasing in place of a swim. However, in keeping with the program, got to the gym later than I hoped. Pulled off a clean session, satisfied. Then, shuttled out to get in a couple of chores and an early dinner.  Tomorrow will be a long evening, so time with the family is welcome.

Good Eats ... 22 days into no sugar, other than 2 fruit servings daily, no starch, moderate fat ~ just changing things up a bit. Even my diet can use an adjustment sometimes. All foods are geared toward cellular flushing and easy digestion. A little epi-paleo, perfect health & anti-inflammatory focus. Reduction of residual stress and reset of HPA axis can go a long way for rejuvenation and repair.

• IF this morning ;), coffee & coconut oil
• Bell scramble w/spinach for lunch
• Grapefruit (pink)
• Bay scallops w/braised fennel & cilantro, garnished w/tomato
• Baked apple w/cinnamon & nutmeg!

Struggled to get my water in today! Hello tea ;) Yerba Matte. 

Gear Up!

Sunday - enjoyable rest day with hubby ;)

Monday - I LOVE Mondays, there, I said it! Fresh new week to have tons of fun. You just never know what's just outside the radar.

Today it was Randy. Can't remember the last time we go together for a quickie ~

WARM-UP
Wall ball toss 10x3 (underhand, chest pass, overhead)
Just missed out on later burpees...darn canyon traffic. Breathe and get to it.
3 rounds:
10 quad sprawls - hmmm
10 meter toy soldiers
10 ring rows


SKILL
Double Unders
10 minutes practice
Really good worked on the 1-10 ladder.
Max @ 40 today, some random jumping mixed in there.

WOD
Snatch 1, 1, 1, 1, 1
Well, missing is okay, but getting past that 85# mark is a bit tough right now. All in good time. Lifts felt good otherwise.

Then
“Randy” – 75 power snatches for time (75#/55#)

5:14 - I am pleased. Felt great, just work on some V02Max and this will get faster. Strategy was 5x10 & 5x5, went pretty well, but had to break the l5x5 into 3x7 and a 4.

Why Weightlifting Shoes? the quick lifts