Taking time off

Haven't posted in a few days since I've been sick, again. This time I'm being smart about it and taking the time off until this cold passes. And honestly, I haven't even thought about exercising. Usually I'll struggle with, eh, I feel ok, I can do 10 minutes. Nope. Not this time. All I can think about is where are my tissues and I need to lay down. Today is actually the first day since Saturday night that I feel like I'm not in a fog and want to sleep the day away.

Still testing the wheat tolerance. I've been adding a bite of bagel here, a regular pretzel rod there and seem to be ok with it. I haven't tried anything like a whole bowl of pasta or couscous yet. I normally don't eat bread so I'm not going to start now. I'm guessing in really small quantities, I can handle it. Funny, I was just listening to Mark Sisson's Paleo Summit broadcast and he mentioned there is no reason why humans should eat wheat. There is really no benefit whatsoever. Cutting it out hasn't really been that difficult and I've been feeling better, so I have to agree with him.... not that I didn't before.

Tea and back to the couch for me.

Sunday
Rest day
*breakfast/lunch - eggs w/chicken, salsa. dinner - turkey burgers w/guacamole, bacon, cheddar on a portabella mushroom, baked sweet potato fries. 


Monday
Rest day
*breakfast/lunch - eggs w/beef, mushrooms, green peppers, salsa. snack - macadamia nuts, pom bar. dinner - shrimp stir fry w/broccoli, onions, green peppers, mushrooms and brown rice. 2 oreos. 


Tuesday
Rest day
*breakfast/lunch - apple slices, eggs. dinner - grilled chicken of some sort w/sprouts, bacon, apples. 

I heart burpees

So what was I thinking when I decided to do 7 minutes of burpees? It went a little something like this...
10 - this isn't so bad.
15 - pacing is good.
25 - shit that was only two and a half minutes?
35 - second wind! I can do this!
50 - I need a rest. Just 5 seconds...
60 - holy shit I actually made it to 60? FU 6" jump. My legs hurt.
65 - i'm going to throw up. how much longer?
70 - thank the fucking lord the timer went off.

My goal was at least 50. I low balled it so anything I did over that would seem like a major accomplishment. I thought I could get 60, but didn't want to get my hopes up. Needless to say I'm happy with 70 even though I missed the 6" touch about 4 times. Not too bad considering my stomach was in knots before I started. Over-thinking it again.

Friday
Rest Day
*breakfast - eggs w/collards, steak. lunch - turkey, almonds, hummus, almond butter. dinner - bacon and eggs


Saturday
*breakfast - oatmeal w/flax, walnuts, pb, banana, maple syrup. lunch - beef w/collards, broccoli, sprouts, onion, mushroom. dinner - grilled lamb chops w/tztiki, roasted acorn squash

CrossFit Games Open 12.1
Complete as many reps as possible in 7 minutes of:
Burpees

70 - missed about 3-4 on the 6” jump, so technically 66. Better than I thought I would do.

warm:
kte
ohs
squat cleans
good mornings
squats
kb swings
shoulder presses

Recon Ron:
Step 10/1: 6-4-4-3-3

Skill:
free standing handstand holds (could only manage about 3-4 seconds each time)
static ring holds

Restarting strength

Nice weather here in the Northeast today. 62 degrees in February? Unheard of. I needed to get outside and run. I think I got the running bug again. So what better time than today to do the dreaded deadlift 400m wod. It really wasn't that bad. Maybe I was just in the right mood for it today. Or it could have been the awesome leftover flat iron steak and potatoes for breakfast. Good fuel for me today.

Restarting the strength bias program to work on my sets of 5. Bob said it's a good idea to change it up around week 7. So with that, I did 5 reps of my heavy back squats yesterday. Yeah, thats not what I was supposed to do. Little did I know I was supposed to recalculate 65% of my 1RM and start from there with sets of 5. Ooops. But, I was able to do 5@160 which is 10 less than my current 1RM. Hopefully that means my 1RM will improve by at least 10 next time I test. Deadlifts felt fine today. Got thru the 15-12-9 relatively well. I did run 400m between the sets so there was a little gasping for air but still felt good. Finally feel like I'm getting over the hump I've seemed to be stuck in for a little while.

Wednesday
*breakfast - oatmeal w/apples, walnuts, maple syrup, flax. lunch - ??. dinner - flat iron steak and fried eggs. 
warmup:
yes

CFSB C1/W7
Back Squat
warmup: 5x45, 3x95, 120
work: 5x140, 150, 160#

WOD
Angie
Puppies and Buttercups: ALL 35
For time:
20 Pull-ups or 25 Beginner or Assisted Pull ups - blue band assisted
20 Push-ups
20 Sit ups - anchored palms down
20-50 Squats

5:57
*notes - Push ups ate up most of the time. I suck at pushups and need to practice them! should have shot for 50. next time. happy that assisted pull ups are not as draining as they used to be. yay me. mistakingly did 5 rep @ heavy weight for back squats. should have restarted at 65% of 1RM.... but got thru 5@160. definite progress there. 

Thursday

*breakfast - leftover flat iron steak and mashed sweet pots. lunch - ?? dinner - pork tenderloin and veggies. 

warm:
kte
squats
ohs
squat cleans
kb swings
shoulder presses
stretching/mobility

CFSB C1/W7
Deadlift
Restart @65% of 210# (sets of 5)
warm: 5x85, 3x115
work: 5x120, 130, 140#

WOD
15-12-9
110# deadlift
400m
9:52

*notes - felt good. legs a little tight from squats yesterday. deadlift to run was hard for first 10-20 meters. focused on good form, not speed thru high rep deads. 

Visitors

Busy with my brother in laws family in town for the week. The kids are insanely hyper and annoying, hence the need for the running the past few days. Momma needs a break and to burn off some steam I guess. Not much else to say at this point. Just trying to get thru the days, stick to my schedule, not overeat and not start drinking at 11am.

Friday
Rest Day
*breakfast - eggs w/collards and mushrooms. lunch - hummus, almonds, pretzels. dinner - filet w/brussle sprouts, apples, bacon, onion. 


Saturday
*breakfast - bacon and eggs w/salsa. lunch - turkey, hummus, pretzels, almonds, carrots. dinner - turkey tacos w/corn shells, guacamole, tomatoes, lettuce, pinch of cheddar 

warmup:
squats
good mornings
400m
stretching

Puppies
15-12-9 reps for time of: 21-15-9
25-45 pound Power clean - 45#
25-45 pound Thruster - 45#
7:44

Recon Ron
Step 9/13: 5-4-3-3-3

1/2 mile run NFT
5x50m sprints… just for fun racing the kids on bikes

Sunday

*breakfast - eggs w/taco meat, salsa. lunch/dinner - turkey chili, fruit salad. beer and cookies. (which killed me)  sea salt caramel ice cream
warmup:
yes

CFSB C1/W6
Front Squat
warm: 3x85, 105, 115#
work: 3x120, 130, 140#
high rep back squat @90 15-12-9

Recon Ron
Step 9/14
5-4-3-3-3

Monday

*no breakfast. lunch - eggs w/turkey, mushrooms, salsa. dinner - grilled chicken w/mashed sweet pots, grilled veggies
Active Rest
2.5-3 mile run/walk NFT but approx 25 min.

Tuesday

*breakfast - oatmeal w/flax, banana, pb. lunch - hummus, guacamole and tort chips, almonds. snack - homemade oatmeal cookies (not paleo friendly though, kid project). dinner - sketti w/homemade meatballs, chicken sausage.

warm:
kte
good mornings
squats
kb swings
stretching

CFSB C1/W6
Shoulder Press
Restart @80% of 80#
warmup: 5x16
work: 5x45, 55, 65#
high rep @45 (20)

No WOD today

*notes - restarted the shoulder press this week @80% and moved up to 5 reps. feel like i'm close to making 85, maybe after these next few weeks. no time for wod today. stomach good even after oatmeal today. 

Deadlift love

Finally back to liking deadlifts. During the 5-3-1 program I hated them. Not sure why that happened, but it did. With this program even though it's harder I like it more. Maybe it's the challenge of the high rep stuff or maybe I'm finally gaining some strength and they just don't feel as heavy. I'm of course hoping it's the latter. Time will tell. I was able to get 185 x 3 pretty easily today. Happiness.

Definitely had the energy to do a full wod along with the strength stuff, unfortunately not the time this morning. Not quite sure what the change is but I'm finally back to feeling good, positive, energetic, strong. Maybe all I really needed was to cut out bread and dairy. Hmpf.

So the verdict on the bacon wrapped chicken thighs, eh. Not a big fan of thighs to begin with but thought I would try something different. I guess if you have them and don't know what to do with them, it's a decent recipe. I liked the smokey seasoning, bacon and chicken combo, just not the work involved getting meat off the thigh. Too fatty as well. My solution would be to try boneless skinless breasts, pounded, rolled and wrapped. Maybe even fill them with blue cheese (if you do cheese) or some kind of veggie like a spinach, kale or mushroom.


*breakfast - beef w/mushroom and kale. lunch - ??. dinner - poached salmon w/lemon and capers, cucumber salad and ??.

warm:
45#good mornings
kb swings
squats
split jerks
kte
stretching

CFSB C1/W6
Deadlifts
warm: 3x95, 125, 145
work: 3x165, 175, 185#

WOD
12-9-6
110# deadlift*
TTB

NFT but came in between 4-5 min

Used my high rep deads and threw in TTB to make a short wod. Short on time today.

Holy lunges

Seems like I always have a complaint about a particular exercise lately. Today it would be lunges. They have never been a particular favorite of mine and rank right up there with cleaning up vomit out of my car. But, even with that being said, I liked todays wod and overall, it wasn't that terrible. And it contained 2 other exercises I dislike. Double unders and burpees. If anything else, I'm happy I didn't look at it and find an excuse not to do it.

Oh and I'll report back on the bacon wrapped chicken tomorrow. Obviously haven't made it yet but it has bacon, how can I resist.

Wednesday
*breakfast - apple slices w/almond butter, strawberries, turkey. lunch - eggs w/spinach and mushrooms. snack - gluten free cookies. dinner - smokey bacon wrapped chicken thighs, mashed sweet pots, veggies. 


warmup:
squats
kb swings
kte
45# front squats
45# good mornings
stretching

CFSB C1/W6
Back Squat
warm: 3x95, 115, 125#
work: 3x135, 145, 155#

WOD
Pack
Five rounds for time of:
10 Burpees
15 Jumping alternating lunges
20 Double-unders - 2 rounds du/3 rounds tuck jumps
25 yard Shuttle sprint (5 x 5 yards)
Rest 90 seconds

17:17 w/rest

Overmedicating

Interesting facts on over medicating on MDA today. As a former pill popper I can say less is more. I used to have no qualms about going to the doc for every ache and pain and just taking what they gave me. Regardless of side effects, regardless of the nagging feeling that I probably don't really need it. But, like every one else, I trusted the doctor. They went to medical school and they know what's best for me..... or do they? I'm horrified to find that over the years that some doctors are more interested in numbers and profits and prescriptions than overall welfare of the patient. And as I've gotten older, and thanks to CrossFit which introduced me to a whole new world of living healthier, I've learned that meds aren't always the way to go. And to think, I used to laugh at my grandmother who always, always, said medication is no good, all the doctors want is to keep you sick so you keep coming back. I thought she was nuts. Yes, there are beneficial meds for those who need them for heart health, high blood pressure, cancer, depression... I'm not completely down on meds and would never tell someone to stop taking them and chew ginger and kale instead. But come on, doesn't anyone see the bigger picture? Pharma wants us to be sick and scared. Thats how they make money. Anyway, just my opinion on a touchy subject. Take it with a grain of salt.

And on a side note, not to make light of Whitney Houston's passing, but jesus christ, if I hear "I will always love you" one more time I may just vomit.

Tuesday
*breakfast - eggs w/collards, chicken, tomatoes, strawberries. lunch - avocado, tomato, chicken salad. dinner - rice pasta w/meatballs
warmup:
squats
shoulder press
ohs
ttb
kb swings
good mornings
stretching

CFSB C1/W5
Shoulder Press 1RM Test
warmup: 3x45, 55, 65, 70
75, 80, 85(Fx2)
high rep @40# - 21-15-9
*previous 1RM was 80#.

WOD
Puppies
Complete as many rounds as possible in 12 minutes of:
15-25 pound Push press, 7 reps - 45#
15-25 pound Overhead squat, 10 reps - 45#
15 Sit-ups - anchored, palms down

6 rounds + 6 PP

*notes - Was able to get shoulder press @85# to top of head, couldn’t press it out. Failed twice. got thru high rep today though. last time was stuck at 21-13. ohs were a little shaky, arms were fried, first 4 rounds unbroken, last 2 broke @6 and then 8. depth ok, some shallow. shoulder tweaky. 

Unscheduled rest day

Don't really care for the unscheduled rest day but mommy duties call and sometimes workouts have to take a back seat. I do have to mention my son who is 4 years old and had to have a tooth pulled and a cavity filled. He was so brave and grown up. I was more stressed than he was. But, all is well and happy we got thru the day with no tears.

Weekend workouts were good, finally feeling normal again. Time to test the 1RM tomorrow on the shoulder press. Not sure how thats going to go but I'm feeling good, shoulder is good so we'll see.

Not much else to report. Carry on.

Friday
*lunch - celery w/almond butter, hummus and rice crackers, slice of cheddar. dinner - bacon and eggs
Rest Day


Saturday
*breakfast - oatmeal w/coconut, pb, bananas, walnuts. lunch - strawberries, hummus, almonds, yogurt w/honey. dinner - mediterranean stuffed pork loin, sprouts w/bacon, apples

warmup:

push presses

good mornings

kb swings

squats

stretching

“Erin”
Puppies:
Three rounds for time of:
10-20 pound Dumbbells split clean, 15 reps - 20#
21 Beginner Pull-ups - band assisted
10:06


*notes - not feeling well today. slow, tired, weak. oatmeal not working for me, stomach issues.


Sunday
*breakfast - eggs w/leftover pork and spinach. lunch - celery, carrots, hummus, turkey, 2 slices cheddar, strawberries, almonds. dinner - bbq burgers w/portabella, guacamole, cheddar

warmup:
good mornings
push press
front squats
squats
HPCs
stretching

CFSB C1/W5
Front Squats
warmup: 3x85, 105, 110
work: 3x115, 125, 135
high rep back squat @90# 12-9-6

WOD
Puppies: MODIFIED
For time:
Row 750 M - subbed 20 push press @45#
30 Wall-ball shots, 8-10 pound ball - 12#
Row 500 M - 15 pp
20 Wall-ball shots, 8-10 pound ball
Row 250 meters - 10 pp
10 Wall-ball shots, 8-10 pound ball

4:50

*notes - felt good. good energy. high rep bs felt easy.


Monday
*no breakfast. lunch - turkey, avocado, tomatoe salad. snack - almonds, banana chips. dinner - bbq grilled chicken breasts, veggie. 


Rest Day (unscheduled) 

I hate double unders

Today I was finally able to get thru a strength workout and a WOD. What a relief. Feel good, finally. Actually slept last night without drugs. Now if I can only get thru double unders without whipping myself. In todays wod I actually got thru the first round unscathed. 15,10,2,8. The next 2 rounds however were torture. 2,3,5,1,1... yadda yadda yadda. Think the longest I made was an 8. I suck. I just hate to practice them. Hate it. I know if I just practice I would get better. But they are so frustrating I hate to even think about them. I would rather do burpees than double unders. Yeah, I said it. Burpees. At least I don't get whip marks from burpees.

Jury is still out on the stomach thing. Yesterday I felt like crap most of the day either from the 3 chocolate cookies I had with wheat flour in them or the oatmeal. I can't believe 3 cookies would make me feel that bad and oatmeal is part of the 'possible' list and not really considered to affect people with gluten issues. All I know is I feel better when I don't have wheat. So, there it is.

MDA's article on honey. I always thought it was the better option as far as sweeteners but now at least I know for sure..... well, at least I think I do, his scientific explanations are a bit tedious and hard to understand but the general gist is good honey is better for you than any other sugary substance.


Tuesday
Rest Day
*breakfast - eggs w/chili. lunch - yogurt and banana. snack - popcorn, almond butter. dinner - marinated flat iron steak, chili pepper sweet pot wedges, sprouts


Wednesday
*breakfast - oatmeal w/coconut, walnuts, flax. lunch - eggs w/leftover steak, veggies. snack - almonds. dinner -  spicy shrimp and turkey sausage w/collards and onions. had a few cookies w/wheat flour, felt shitty, knee pain, cramp in instep during the night. not sure if the oatmeal or cookies bothered me. 

warmup:
10x
crawling push up (walk out with hands to plank, push up, walk back, no bending knees) don’t know what they’re really called
good mornings
ohs
squats
kb swings
shoulder press
stretching

CFSB C1/W5
Back Squat
warmup: 3x85, 105, 120#
work: 3x130, 140, 150#

Recon Ron
Step 9/11: 5-4-3-3-3

No WOD

*notes - squats felt good, ohs a little pain in the shoulder. pullups getting easier, tried both grips. 


Thursday
*breakfast - eggs w/broccoli, chicken, pico. lunch - ??. dinner - turkey meatloaf, broccoli
warmup:
good mornings
squats
front squats
shoulder presses
stretching

CFSB C1/W5
Deadlifts
warmup: 3x105, 125#
work: 3x145, 165, 180#

WOD
Pack:
Three rounds for time of:
185 pound Deadlift, 10 reps - 110#
35 Double-unders or tuck jumps - double unders
95-115
6:10

Recon Ron
Step 9/12: 5-4-3-3-3

*notes - first round of double unders went well, last 2 not so much. deads felt fine. last round had to pause @ 5 for a few seconds. legs were weak for a bit from du's. back arched on last 2. counted my high rep deads in the wod itself. not sure if that was ok. 

More whining...

So I'm actually taking an unscheduled rest day today to try to beat this cold completely. Been feeling better and I actually got some sleep last night thanks to Tylenol free NyQuil. Bob mentioned to me there was just an article on one our our local box's blogs about overtraining and not being able to get over colds quickly. So, I'm resting for at least 2 days or until I can sleep thru the night without drugs.

Day 5 of the gluten free diet and I haven't had to take Nexium and haven't had any other issues. I guess my next step will be to try something with wheat in it and see what happens. Once I determine if it in fact bothers me, I'll go to the docs and get some blood work done. I have a feeling anything with wheat in it is going to bother me at this point since I haven't had it. I never realized how shitty I always felt eating white flours/breads/grains/wheat until I stopped. They really do wreak havoc on the system. I also never realized how many products have durum and wheat in them. Even my container of cashews give a warning that it may contain wheat. WTF? I honestly don't think I have celiac's but find it rather odd that now that I've been gluten free, I'm feeling better. I'm probably stressing out over nothing but thats what I do, control freak remember? But in all honesty, I know my body and I know something isn't right and until I find out what is going on, I'm going to stress out about it.

Saturday
*breakfast - eggs w/sausage, collards, sprouts and pico. lunch - turkey, hummus, 2 slices of cheddar. snack - almonds, gluten free pretzels. dinner - greek tacos

warmup:

eh

“Rahoi”
PackComplete as many rounds as possible in 12 minutes of:
20 inch Box Jump, 12 reps
65 pound Thruster, 6 reps - 45#
6 Bar-facing burpees
Women - 45

6 rounds + 12 box jumps + 3 thrusters

Recon Ron
Step 9/9: 5-4-3-3-3

*good one.  burpees beat me up as usual, had a little trouble keeping in motion. may just be overall tiredness from lack of good sleep. 


Sunday
*breakfast - leftover grilled chicken, greek yogurt, 3 figs. snack - kind bar. dinner - turkey chili
warmup:
yes

CFSB C1/W4
Front Squat
warmup: 3x85, 100#
work: 3x110, 120, 130#
high rep back squat @90 - (20)

Recon Ron
Step 9/10: 5-4-3-3-3

No WOD

*notes - little sleep, still hacking cough. squats felt good regardless but not up for a metcon today. 

Monday

Rest Day

*brunch - eggs w/chicken, collards and pico. snack - banana. dinner - leftover chili??

Words cannot describe...or maybe they can

CrossFitters use a lot of different words to describe a wod. Rather, they're feeling about the wod afterwards. And there are many levels. For example a 'wow that was hard' could be associated with a sprint, deadlift, pull up workout. A 'man that sucked' could be any run, thruster, squat clean, box jump, double under workout. A 'that was fucken brutal' in my opinion would be any lady, hero, CrossFit games or Fight Gone Bad type wod. But a 'that was AWFUL' seems to sound worse than any of them and encompass all of the above. Not sure why some seem awful but my explanation can only be a wod that involves any more than 30 consecutive burpees. So when Bob finished his wod today and told me it was just awful I was a little scared. For him to use that, it must be well, awful. I'm scared because first off he's a killer and second I was planning on doing it tomorrow... if I can gasp for air without coughing up a lung that is.

I usually never think much about a wod before I'm going to do it. For me it's usually better to just look at it in the morning, take a moment to make sure I have what I need, make any weight adjustments and get it done. I've noticed since doing the strength training I have to actually look  at them to see if they work with my strength day. And when you really look at them, they are quite scary and tend to fall into the 'yuck, thats gonna suck' category. Tomorrow is my long metcon day and I should just do what tomorrows wod would be but since I've been sick and not doing metcons, I want to do something awful. I must be mental. What kind of person wants to end up a puddle of sweat, tears and possibly vomit after a workout? Oh right, CrossFitters.

Friday
*breakfast - oatmeal. lunch - eggs w/turkey and pico. dinner - tuna steaks w/avocado and orange salsa
Rest Day

Up all night

No, not the show... which kinda stinks by the way, but I digress. Last night was the 4th night with very little sleep due to the hacking dry cough. I tried the honey thing, worked for a bit. Bob suggested I go to the docs but what is he going to say that I don't already know? Take Mucinex, check, sleep sitting up, check, take a cough syrup, drink plenty of fluids, check check. The only other thing he can do is give me a prescription cough syrup, which will have either codeine or tylenol and I can't take them. I think the most frustrating thing is I feel pretty good during the day, which means I want to workout. I know I probably shouldn't but I'm already feeling pretty low and working out makes me feel better even if it sucks to get thru. I actually feel like I accomplished something more than sitting on the couch feeling sorry for myself.

Down to 128 as of this afternoon. Had a few pretzel rods last night, (hungry since I was up til 1am again) but other than that I've been wheat/grain free. Feeling better but I'm going to test out the no grain thing a few more days to see if that was the real issue.

Deadlifts felt good today. I think my 3rm may be either 195 or 200 (I have to keep better records)... not even close yet, but doing 175 today felt a hell of a lot easier than my last strength session 2 months ago when I felt like it was glued to the ground. Even sick they felt decent. What does that tell you? High rep stuff beat me up though. Was feeling a little more winded than normal but got thru the 21-15-9 anyway. Time to up the weight next week. Eek. I'm pretty sure I did a metcon last year 21-15-9 @ bodyweight, but I may have been delirious. Maybe if I keep thinking hell, I can do 45 reps at 135, the weeks leading up should be a piece of cake. Or maybe I should just shut my mouth and not jinx myself.

Thursday
*breakfast - eggs w/chicken, collards, salsa. snack - almonds, gluten free pretzels & hummus. dinner - grilled chicken breasts w/veggies

warmup:
kte

squats

good mornings

CFSB C1/W4
Deadlifts
warmup: 3x95, 115, 125#
work: 3x140, 155, 175#
high rep @105@ - 21-15-9

No WOD*notes - up all night again last night. tired. no metcon.

Bark bark

So I watched Biggest Loser last night and saw that Bob Harper had his team do a modified Fran. Pretty cool that he loves CrossFit that much to work it into his show. Not sure I liked the jumping pull ups and push presses, but I guess they have to start somewhere. Maybe by the end of the season when they're in better shape he'll have them do it again. Really do it.

Stomach is feeling better having cut out the grains and taking Nexium the past 2 days now. Back down to 129.5 already. Realizing I've been picking up the kids leftovers too often. Had to stop myself twice today already from the 'don't want it to go to waste' I'll eat the last piece of... almond butter sandwich, half a bagel, piece of pretzel, cereal bar etc... those of you with little kids know what I'm talking about.  There is always some sort of half eaten food laying around my house. It's hard to squash the years of 'there are starving kids in Africa' statement. I know. Terrible habit.

Now if I can just get over this annoying barking seal cough and get a good nights sleep I'll be good to go. It's been 4 nights I haven't slept, even with Lunesta. The cough was so bad last night Bob got up and went downstairs to sleep on the couch and my daughter told me she heard me coughing all night. I've been taking a homeopathic cough syrup which helps a bit, but not all night. I can't take NyQuil anymore since it has acetaminophen. What a mess. All I want to do is sleep thru the night and wake up to an ass kicking wod. When did I get to the point where I missed getting my ass kicked?


Wednesday
*breakfast - oatmeal w/coconut, pb, flax, walnuts. lunch - eggs w/chicken, collards & salsa. snack - carrot sticks w/hummus. dinner - stuffed green bell peppers w/ground turkey, onion, garlic and homemade tomato sauce. 


Warmup:
KTE
OHS
push press
thrusters
squats
good mornings
stretching


CFSB C1/W4
Back Squat
warmup: 5x65, 3x95, 1x115#
work: 3x120, 130, 145#

Recon Ron
Step 9/8: 5-4-3-3-3

No WOD

*notes - back squats felt good. still sick, can't take a deep breath without having a coughing fit. chest hurts. metcons out until cough is under control.