Friday, June 29, 2012

Pork Butt

It's been sitting in a spicy concoction in the fridge for over 24 hours.... waiting, just waiting for me to cook it. Now, truth be told, I haven't had a pork butt, you know those little 1.5 pounders, in 20 years when my mom used to throw it in the crock with scalloped potatoes. The horror! But I saw a recipe for it somewhere and picked one up. Now I can't remember where I saw the recipe so I don't know what to do. Well, I have a basic idea based on some research I did but as to how it's going to turn out? Who the hell knows. I mean, it's pork, how bad can it be? I'de be lying if I wasn't a little scared. Better have a back up plan in place.

So fast forward to Friday. The pork butt came out ok. Little too salty for me even though I did not add any extra but with the cabbage I added in the last hour, and some sweet potatoes, it was a pretty easy and decent meal.

Thursday's wod sucked ass. One arm dumbbell clean and jerks, swings and sdhp's at 30 pounds. I didn't want to cheat and go with my 20 pound kettlebell so I upped it to 30 and just used the dumbbell. Taking a rest day today... Not that I've been idle and could count the shopping as sled pushes since I had 80lbs worth of children in the cart along with food, farmers carries with the grocery bags and squats. Yep phonin' it in. Besides it's 90 degrees in the garage and my back is a little sore from the cleans yesterday. Wouldn't be the best day to do heavy deadlifts and hand stand push ups. I'm trying to come to grips with the fact that my schedule is going to be altered now that my daughter is home and we tend to go to the beach whenever possible on the weekends, which we are doing tomorrow. Hopefully I can sneak a wod in tomorrow morning before we leave. 

I never thought I would hear myself say this but I scored big at Walmart today. Yes you heard correct. Now, I HATE going there but the savings on food was just too good to pass up and even though the store is beautiful, clean and well stocked, the people are not. Does that make me a snob? Probably a little bit but I doubt anyone would disagree. Anyway, my score included a 29oz tub of Nutiva Coconut Oil (which I've only seen at Amazon), gluten free pizza dough mix that didn't cost $6, a box of 5 dozen eggs and almond butter that is $3 cheaper than any store I've seen it in. Yay! (it's the little things) Oh and they had beef tongue which totally creeped the kids out, liver and ox tails. I didn't buy any of that even though I've seen some good recipes. Fear of the unknown I guess. And, I think if I were to actually try any of that, I would go grassfed from a good farm. 

Off to get some bacon and eggs in my belly, hang out with the monsters and figure out whats for dinner tonight. Thinking filet. 

Wednesday, June 27, 2012

woman vs spaghetti squash round 2

OK squash you beat me last time but it won't happen again. I'm going to chop you in half and roast you with cinnamon, butter and salt and you are going to be very tasty. And next time you will become 'spaghetti' and I will eat you with homemade meatballs and sauce.

Had to get that off my chest. Food failures stick with me. I'm too much of a control freak to mess something up and not attack it again once I've licked my wounds.

Today is my last day of freedom. Once my daughter gets off the bus all hell is going to break loose and will probably not stop until August when I send them away for a few hours a day to summer camp. I'm going to try to make the most of my rest day which includes making more flax crackers, getting some more cucumbers and spinach planted and hanging out with my little guy enjoying the quiet.

Not sure about dinner tonight. Bob will be late so I may just go with leftover flank steak and eggs and make him some pasta and meatballs. Pasta has become the once a month dinner more or less and usually only in emergencies... like a late night reheat or something. Last year or so this house was all about 101 ways to cook pasta. I do miss it occasionally but not enough to actually eat it anymore.

Off to get some stuff done and let my body rest for tomorrows beating.

Tuesday, June 26, 2012

weekend wod wrapup

Well the little dinner party Bob and I hosted on Saturday was a success. Everything went as well as it could, good food, good wine, great weather and friends. The kids were also pretty well behaved, which for me, can make or break the night. I went with the sliders, shrimp kabobs, roasted sweet potatoes and salad with strawberries and almonds. Bob made a fabulous dressing with lemon, walnut oil and poppy seeds. Awesome.

Yesterday I made some of PaleOMG's banana bread again. I had to substitute a mix of walnuts and almonds for the cashews since I didn't have any but it still came out great. Also added a pinch of palm sugar since the walnuts are not as sweet as the cashews. 

Last nights dinner was shredded bbq chicken, roasted carrots and sauteed spinach and garlic. Tonight I'm going with marinated flank steak and whatever veggies I can rustle up.

Weekend wods were good. Sunday I could have gone heavier with the spilt shoulder presses but I've never done them before and my shoulder presses are a bit weak so I stuck with 46 pounds. After the first set I should have went with my gut and upped it 10 pounds but oh well. Still a good one. I have a feeling the next 3 wods are going to be vomit inducing. They seem to be on a 3 killer and 3 not so killer schedule. Today's wasn't bad even though it included the dreaded double unders... and I'm glad I stuck with the rx'd weight on the front squats. After a month or so of Outlaw I'm starting to realize... and I thought this was going to happen, that I can go heavier than I thought. I think, and although I love BrandX, I was shorting myself with the scaling. I would see those Big Dawg numbers and think, there's no fucking way I can do that in that time and immediately go to pack scaling. Which, I'm not wrong in doing, I just got too comfortable doing pack scaling and not pushing myself. With Outlaw, there are no times to compare to and I like that. It's all on me. I do check some posts afterwards just to get an idea of how I did and I'm coming in about average with my times so I'm happy with that. I think for now I'm going to stick with Outlaw and probably just do the benchmark wods when they come up on mainsite. 

Rest day tomorrow and my daughter's last day of school so I'm sure my afternoon will be scheduled from the second she walks in the door at 1:30 until dinner. 

Off to make some brunch which unfortunately does not include bacon. I'm crying on the inside.

Tuesday (6/26)
Outlaw Crossfit
Back Squat: 1X5 @ 80%, 1X3 @ 90%, 1X2 @ 95%, 1X2 @ 100% – rest 2:00-3:00 between sets.
*off of 170#
5x135, 3x155, 2x160, 2x170#

4 rounds for time of:
5 Muscle-Ups - banded
10 Front Squats 135/95# - 95#
30 Double-Unders

Monday (6/25)
Outlaw Crossfit
7X1 Power Clean + Push Jerk – work up to a heavy single, rest 60 sec.

21-15-9 of:
OHS 115/75# - 55#

Sunday (6/24)
Outlaw Crossfit
15 minutes to practice the Split Jerk or establish a 1RM.

4 rounds for total working time of:
7 Split Shoulder Press 95/65# - 46#
Run 200m
14 Over the Box Jumps 24/20″ (landing on top is acceptable) -
*Rest 1 minute between each round.

Friday, June 22, 2012

who knew..

that cutting a spaghetti squash was so damn difficult? And cutting it into thin strips, forget it. It was like cutting a walnut with a butter knife. Needless to say I squashed that idea. Sorry. Instead I went with turkey, mushroom, onion, brussel sprout sliders and browned sweet potatoes with crispy prosciutto. Turned out to be a great back up plan. Tonight will be salmon and my monthly dairy indulgence of greek yogurt garlic cucumber salad.

Hot as Hell here today. I'm not a sweater, but shit, I think I lost at least a pound in my 12 minute wod. Clean high pulls were hard at 75 pounds. I haven't done them in a long time since they really aggravate my shoulders. My hands and forearms are hurting but overall, good workout. 

Still putting the finishing touches on my menu for tomorrow nights little dinner party. So far I have beef sliders, shrimp, pineapple, cherry tomato, prosciutto, onion skewers, sweet potato wedges with spicy avocado dipping sauce and probably a big spinach salad with slivered almonds, maybe peaches and blue cheese. Not quite sure about the cheese but I want to add a little something rich to go with the light taste of the peach.

I'm on bottle 3 of kombucha and I love it. It seemed to work well after my workout yesterday when I was feeling a little sluggish and beat up from the extreme heat. I think it worked better to hydrate me than gatorade and without all the sugar. Win win.

Outlaw Crossfit
5X3 High-Hang Cleans + 1 Split Jerk – heaviest possible, rest 60 sec.

12 minute AMRAP of:
8 Clean High-Pulls 135/95# - 75#
12 T2B
16 HR Pushups

4 rounds

Thursday, June 21, 2012

oh the humanity

In watching my daughter's first grade class perform The Wizard of Oz yesterday I realized two things. One, 7 year olds can be amazing when given the opportunity and two, my little baby is growing up. It was a great little show and Bob and I are very proud of our daughter. 

By the time bud and I got home it was way too hot in the garage to get a workout in so I made some chocolate banana cupcakes instead. They are ok. I have to tweak a little. The recipe calls for cocoa powder and chips but it didn't mention sweetened or unsweetened. Why would a paleo treat recipe call for sweetened chocolate and sweetened chocolate chips, don't know but I used unsweetened since that was what I had. I like them since I'm used to eating treats with little to no sugar, but the kids weren't impressed. And really, they are who I made them for. So, I think I'll add a little palm sugar and the regular chocolate chips and see how they turn out. I'm slowly trying to detox my children from their sugar addiction. It's not easy. 

Last night I actually grilled something all by myself for the first time in... ever I think. Bob was working late and I wanted bbq grilled chicken. With my instructions in hand I got the job done and the chicken breasts actually came out great. I also made some sauteed mustard greens and roasted cauliflower with garlic and ginger. 

Tonight I'm going to try my hand at spaghetti squash spaghetti and homemade turkey meatballs. Bob will be late again so I want something that should reheat nicely when he gets home.

WOD today was horrible. Backwards overhead barbell lunges AND lateral burpees? Really? Well, at least I didn't have to do thrusters with it. I probably would have cried. No, not probably, I would have, then thrown up.

Outlaw Crossfit
Back Squat: 3X5 @ 75%, 2X5 @ 80% – rest 2:00-3:00 between sets.
(off of 170#) - 3x5 @ 130#, 2x5 @ 135#

3 rounds for time of:
20 BB OH Reverse Walking Lunges 115/75# (20 total lunges) - 45# (unfamiliar with this went low)
25 Lateral Burpees

Tuesday, June 19, 2012

catch up day

Can't believe it's been 4 days since my last post. Where does the time go? Bud had his last baseball game and pizza party Friday night, Saturday... shit, I can't even remember what we did besides make another batch of pulled pork which was just ok. Needed a little more umpf in my opinion. Maybe the addition of some more spices and/or better salsa verde than Guy Fieri's would have done the trick. I went with his since it didn't have sugar or added junk and my normal Safeway version (which is very good) wasn't available.

Sunday was Father's Day which we celebrated with Bob's aunt and uncle. I made some grilled pineapple burgers, sweet potatoes and tomato cucumber salad. I also indulged in a very small slice of cheesecake. Wow. It was delicious but did not make my tummy very happy a few hours later. Oh well. Took one for the team I guess. The burgers came out ok. The avocado topping needed some tweaking and the burgers were a little bland, but nothing a few spices and a pinch more s&p can't fix. Overall though, the grilled pineapple with the burger and avocado was a very tasty combo. The avocado dip was also great with the sweet potato wedges (for future reference). hmmm may make that one as an appetizer for this weekends little dinner party we are having. 

Yesterday my daughter had her field day at school which took up most of the morning, and tomorrow is the school play of Wizard of Oz. She is so stoked about it. Can't wait to see it. From what I hear, it's quite a production for a bunch of first graders.

So, that leaves me with today to get my ass kicked, and I did. The double unders are pure torture for me and the pull ups were a joke at 6-5-4-3, BUT, I did them all strict and unassisted and after heavy clean and jerks and push presses. Arms and shoulders are a bit smoked, but feel good overall. I did manage to get 31 straight du's though. New PR for me there. Don't know how I did it, but it was all I could get before I burned out. My du's are extremely inefficient and I waste too much energy to get high numbers. I would say I need to practice but I hate them so I won't.

Impatiently waiting for my almond flour delivery today so I can make some goodies tomorrow. First on the list may be chocolate brownie bites. Second, a pizza dough so I can have pizza too god damnit!

Today may end up a fasting day, haven't eaten yet unless you count the fermented stuff on the bottom of my kombucha. We'll see how the day goes. Tonight I'm probably going with grilled bbq chicken, brussle sprouts and sauted greens if I can get my shit together and stop playing Plants vs Zombies. Nerd.

Outlaw Crossfit

7X1 Power Clean + Push Jerk – work up to a heavy single, rest 60 sec.
4 rounds for total working time (not including C2B) and total reps of C2B:
50 Double-Unders
10 Push Jerks @ 115/75# - 75#
*Rest 30 seconds before C2B.

ME UB C2B Pullups - 6-5-4-3
*Rest 1 minute before starting next round.

13:37 (without rest and c2b times)

Outlaw Way - BB Gymnastics
1) 7X1 Snatch off High Blocks – heaviest possible with near perfect technique, rest as needed

2) 7X1 Clean off High Blocks – heaviest possible with near perfect technique, rest as needed

Friday, June 15, 2012

Lunges suck

Just stating the obvious. Why do they suck? I don't know, other than I won't be able to walk right or sit down on the potty without leaning on something for the next day or so... I'm guessing that's reason enough. I only did 93, so I shouldn't be feeling that bad but my poor legs are already tight and sore from the past few days. Today was just the sugar free icing on my gluten free cake.

No big foodie posts today. The steak, broccoli rabe and roasted bello mushrooms were great last night. This morning's post wod meal was browned beef with mushrooms, kale and two fried eggs.

Nothing special on the menu for tonight since Bob won't be home for dinner and my little man has his last baseball game followed by a pizza party. I'll probably just grill up some chicken breasts and saute some veggies real quick. Because although I would just LOVE to pig out on some pizza, I won't. Can't.  Unless they have some gluten free dough, hmmmmm.

I finally found some kombucha the other day. And of all places, Giant. Who woulda thought? A damn local grocery chain. I can't say I'm a fan of carbonated drinks, especially those that smell like vinegar and taste like champagne but oddly enough, I'm already addicted. Bought my second one today. Cranberry flavored. Maybe it's the idea of it. That's it's supposed to be good for you in so many ways. I don't know but I'm hoping it will give me the little oompf I need to get thru the rest of the day. Not that it's caffeinated like the energy drinks, but it is supposed to help boost your system. We'll see. At $3.50 a bottle it better do something.

Outlaw Crossfit
15 minutes to practice the Split Jerk or establish a 1RM.


15 minutes AMRAP of:
7 Power Cleans 185/120# - 85#
30 OH Walking Lunges (steps) 45/25#
15 Wall Balls 20/14#

3 rounds + 7 pc + 3 lunges

Thursday, June 14, 2012

salmon for breakfast?

So what do you do with a leftover piece of salmon? Normal people would eat it but I usually end up sticking it in the freezer for later use only to find it buried under some meat 4 weeks later. I've never saved that piece in the fridge to cook for myself, until today. Eggs and oatmeal are starting to wear on me so after my wod I sauteed up my leftover salmon in coconut oil with salt and pepper, chopped some cucumbers up and mixed them with red wine vinegar (sugar free) and evoo, and served them over green leaf lettuce and added some capers. It was pretty good. Not the best salmon I've ever made, but an easy damn fine lunch. 

The wod today was pretty good. I've never done high box cleans. I'll have to do them again for Bob to see and make sure I'm doing them right. They felt good, but I'm sure there is something I'll have to tweak.

On the menu tonight, grilled new york strip steaks, broccoli rabe and maybe mashed cauliflower 'potatoes'. Never made them before but need to try something new.

Outlaw Crossfit
7X1 Clean off High Blocks (above knee) + 2 Split Jerks – heaviest possible, rest 60 sec.
split jerk 2rm - 95#


10 minute AMRAP of:
7 Push Press 70% of max used above - 65#
30 Split Jumps
15 V-Ups

5 rounds + 4 pp

Wednesday, June 13, 2012

blueberry pancakes

I had every intention of working out yesterday when I woke up but when I checked Outlaw's site, they hadn't posted a new wod for the day. I then checked BrandX but it it was basically what I did the day before, double unders and burpees and I didn't really want to do that again so I chalked it up to a rest day and made some coconut blueberry pancakes

Only hours later I noticed Outlaw did indeed post a new wod for the day. Bugger. Oh well, got to play some chess with the kids. Yes, they are learning to play chess thanks to the teaching chess set from pop pop. For some reason they really love it.  

Back to school for my diva today. Thank god. I love my kids but damn, all they do is fight when they are together for too long and 12 days was too long. 

Dinner last night was good, Asian Almond Chicken Salad. I think next time though I'll just tweak my old Cold Sesame Noodle recipe to make it paleo friendly. Same principles but with the addition of garlic and ginger and just serve it over some zucchini 'noodles'.... once I buy a decent julienne peeler that is.  

Finally ordered my 5lb bag of almond flour from Honeyville Farms. Can't wait until that gets here so I can start making some goodies again. 

Tonight I'm probably going with whatever is in the fridge. Probably some italian sausage, sauteed kale and mushrooms and either sweet potatoes or tomato cucumber salad. 

Off to eat... something and get some more yard work done. It never ends. 

Outlaw Crossfit
Back Squat: 8x75%, 5x85%, 3x90%, 3x95%, 3x95% - rest 2-3 min between

8x135, 5x155, 3x160, 3x170, 3x170#

4 rounds
20 C2B pull ups - blue band assist
20 front squats 95/65# - 65#
Rest 1 min


Monday, June 11, 2012

weekend update

9am - Kids fighting, pork ribs in the crock, house a mess, belly aching about the 63 burpees I have to do.... yep, just another Monday. 

Made some good dinners this past weekend including greek lamb tacos, filet topped with ghee, sauteed swiss chard and garlic and roasted carrots, tilapia with cucumber and tomato relish, grilled lemon and rosemary chicken with mashed sweet potatoes. Tonight is all about pulled pork and cole slaw. 

Saturday I was a little too hungover to do any sort of metcon that would kick my ass.. so that meant I did nothing but the normal baseball game, family bike ride and MWF3. I know, nerd. But, Sunday I made up for it. Good wod, good skill and practice stuff afterwards. Guess I felt like I had to make up for losing a day on Saturday and I also went too light on the bear complex. Didn't tax me like it should have. Noted for next time, up the weight a bit. 

OK - 11:00, wod done and I was right to belly ache about it. It sucked. Burpees and double unders? Come on. Mercifully I was able to string together the du's in 10's and 15's... once I hit 17! And I don't have any whip marks. Amazing what a little practice can do.

Outlaw Crossfit
15 minutes Tall Clean Practice (go to a 1RM if technique is sound).
16.5(5) - 35(5) - 45(6) - 55(5) - 65(3) - 75#(4)
3 rounds for time of:
7 Hang Squat Cleans @ 155/105# - 85#
21 Burpees
35 Double-Unders

Outlaw Crossfit
7 Bear Complex @ 135/95# - 55#
50 Double-Unders
5 Bear Complex @ 155/105# - 65#
50 Double-Unders
3 Bear Complex @ 185/120# - 75#
50 Double-Unders
12:20 (no burpee penalties)

*Clean, front squat (or squat clean), push press/jerk, back squat, behind the neck push press. No thrusters. Hands may not leave the bar, bar must come to a stop on the ground in control and move immediately to next rep. If hands come off, you drop bar or rest on ground, perform 10 burpee penalty immediately. Can rest with bar in rack position and hands may leave that position.

200m walk/jog
ohs - 45#
cleans - 45, 65#
high hang snatch - 45#
power snatch - 45#
hand stand holds
V ups
turkish getups

Wednesday, June 6, 2012


Can't say I was looking forward to the Diane wod today. At one point I looked at the clock around 1:50 and though shit, the elite have blown thru 95% of this wod already and I'm not done my first 21 deadlifts yet. Freaks. But I got it done and improved over my last 2 times using 20 pounds more and doing the full 45 reps. High rep HSPUs still elude me but my V position push ups are getting stronger.

Dinner last night was uninspired to say the least. Although, who doesn't love a good heaping bowl of spaghetti and meatballs every so often. Breakfast today was oatmeal (been hitting the bacon and eggs too frequently) and lunch was the last of the leftover flat iron steak with sauteed cabbage and chopped portobella mushrooms. Dinner will probably be beef sliders, maybe sauteed cabbage and wilted greens.

My daughter scheduled out another busy day for us. Off to the park in the am, over to Target to buy a new bike helmet then a ride around the block to test it out of course. Once Bud went down for a nap we did a little yard work then played shopping. I'm beat. It's going to be a long summer.

Outlaw CrossFit: back squat & Diane

Back Squat: 1X8 @ 75%, 1X5 @ 80%, 1X5 @ 85%, 1X3 @ 90%, 1X3 @ 95% – rest 1:00-2:00 between sets.
Notes: Percentage is based off 1RM 180

8x135, 5x145, 5x150, 3x160, 3x170#


21-15-9 of:
Deadlifts 225/155# - 125#
HSPU - V (feet on chair)

Compare to: 1104?
(15-12-9) - 105# DL, bridged push ups - 3:55
Compare to: 101126
(15-12-9) - 105# DL, bridged push ups - 5:52

Tuesday, June 5, 2012


Feeling a little unmotivated. OK, a lot unmotivated right now. Maybe my leftover flat iron steak, fried eggs and kale breakfast will help.

By 10am the kids were making me crazy so I pumped up the tires on the jogging stroller and packed them up for a jog to the park. While they were playing I did a little metcon of pull ups and box jumps, then my son peed his pants so we had to head home sooner than expected. Yep, one of those days.

When we got back home I decided to drown my anger and sorrows in some PaleOMG banana bread and coffee. Delicious. Even my 2 picky eaters loved it.

After lunch we headed out on the bikes for a trip around the block. My daughter keeps us moving. Constantly. Moving.

Now to make some sauce for spaghetti (gluten free for me) and turkey meatballs. See, unmotivated.

3/4 mile jog
5 pull ups
10 box jumps
3/4 mile jog

Monday, June 4, 2012

strike two

My daughter's school district is on strike... again. With 2 weeks left of the school year. Gah. Rumor has it they will only strike 4 days, keeping my fingers crossed. Day 1 and five minutes after I woke up, I was met with "mommy I want, mommy can you, mommy can we, I want the iPad, no I asked first!" So what did I do? Had a cup of coffee, checked Outlaw's site, got dressed and got my ass out into the garage for my daily beating so I could clear my head. It worked for 11 minutes. Afterwards I fried up some cabbage in bacon grease and made a plain omlet topped with roasted tomato salsa.

My plan was to make PaleOMG's banana bread today but got sidetracked so I just ate the extra cashews and almonds I picked up at the store. Going to make my own almond meal/flour since buying that would require hitting another store halfway across town. I mean really, how hard can it be to stick some almonds in a food processor. Same thing right?

Last night's green chicken was fantastic again. I also roasted some yellow squash and broccoli with coconut oil, salt, pepper, thyme and oregano. Then mixed up some sliced sweet potato with paprika, chili, onion and garlic powder and chucked them in the oven. Yum. No picture again. I just can't remember to take a shot when I'm starving.

Tonight I'm going for grilled flat iron steak with a spicy dry rub, roasted cauliflower and Roma tomatoes with basil.

Outlaw CrossFit
15 minutes to establish a 1RM Clean & Jerk.
3 rounds for time of:
Run 400m
7 Clean & Jerks @ 70% (of above) - 65#

*couldn't hit 100 on the clean today. Shoulders are sore from OHS yesterday. 

Sunday, June 3, 2012

The Total

Friday brought the dreaded CrossFit Total where you find out if the last 6 months or so of wods and strength training is working or not. Happy to report my squat is up about 30#, deadlift I believe is up only 5# and press is up 6.5#. The toughest 6.5 EVER. I have been stuck at 80 pounds for a very long time but finally managed to eek it out the other day. Hopefully I'm over that mental hump and can start to increase a little faster. Overall not bad. Little disappointed in the DL but I was taxed by the time I got to 200 let alone pulling another 10 pounds. Oh well.

Saturday we had such beautiful weather so Bob and I took the kids out on the lake in the paddle boat (which was an exhausting mile or so). We were really looking forward to getting a row boat and actually rowing for real, or at the very least, a double person kayak but the boats only hold 3 and I was a little unsure of kayaking by myself with a child since I've never done it before. Didn't want little man to end up in the drink because I'm an idiot.

Finished the day off with a nice grilled salmon, mango and bell pepper salsa, sauteed red chard in coconut oil with garlic and roasted portobellos with garlic and onions. After dinner we popped on over to Rita's where Bob and the kids indulged in their sugary treats and I had the 'sugar free' cherry ice. Not sure if the 'cherry' flavor was responsible for my belly aching all night, but something was amiss.

Sunday morning I had a breakfast of coconut pancakes in ghee and pan seared sausage, did the "Nancy" wod (which I dislike) and now can enjoy some more lovely weather and gardening until the storms come in later.

“CrossFit Total”
1RM Back Squat - 180#
1RM Shoulder Press - 86.5#
1RM Deadlift - 205#

Total: 471.5
Compared to: May 2011 (430), Jan 2011 (370?)

5 rounds for time of:
400 meter run
65 pound Overhead squat, 15 reps - 55#
women 35-45#


Compare to: 110825
15:45 @45#
Compared to 101125(?)
20:12 @ 2/45#, 2/35#, 1/25# OHS