Sunday, June 29, 2008


Saturday, June 28, 2008
6w5d to pics--159#
Work 6p-8a
Slept 10 hours.

I'm seriously jonesin' for snack foods. For about 36 hours now I have just NEEDED to eat snack foods: cookies, chips, edamame, popcorn, ice cream, crackers, cheese, all of the above....I don't care. I just desperately have wanted to eat. I mean just sit and eat...for a while, bury myself in food and eat my way out. I'm not hungry. I just want to eat. Last night I tried just sitting down with a snack-sized bag of popcorn to squelch the need. That didn't work, so I headed for the hubbie's cookie dough. Six or eight cookies and a glass of milk should do it! Fortunately, he figured out what I was doing about 3 cookies in, and asked me if I really wanted to do that (not in a bad way) and talked me down from the ledge. For the most part, I am able to do that myself. I look at something and think, "Nope, just not worth it. Seeing 155 would be SO much better." Etc. Etc. But it's just not working these last few days. Being nocturnal such as I am is definitely a disadvantage when I get this way. There really isn't anybody to call at 0300 to say, "Hey, I'm contemplating eating a WHOLE sleeve of cookie dough and drinking a half-gallon of milk. Wanna join me? Stop me? How about just talk to me for a little while and maybe the urge will go away?" So I've rearranged my blog. Did you notice? And now I'm rambling like a friggin' drunk. But as long as I'm typing, I'm not eating. It's gonna be a long night. :)

WORKOUTS: Nothing today. It was an off day. But I did figure out what's making my knees work shoes. So I've gotta find some more while I'm off next week.

AMAP Double 12kg C&P then rows in 15 min. My number for this was low for some reason. I went over a couple minutes so I could at least get the same number of reps I did last time.

Then...5 rounds of 1 min 12kg Snatch R/1 min L/ 1 min rest.
Did some grip re-training on this because of my karmic blister, and I actually decided a little blister every now and then keeps us in line.

Day 3 week 1 of hundred pushups.

5 sets of :
16kg row R x 30 sec
L x 30 sec
push-up x 30 sec
plank x 30 sec
rest x 30 sec
16kg reverse lunge R x 30 sec
16kg reverse lunge L x 30 sec
rest 30 sec

12 sets of 5 double 12kg snatch--first of each set started from a dead start.

Thursday, June 26, 2008

Head Space and Timing

Wednesday, June 25, 2008
7w 1d to pics--158#
Slept 7 hours

Aaron Friday generously posted a comment on my blog yesterday suggesting I give up on monitoring my weight, focusing instead on strength and fitness exclusively (reading this over my shoulder my husband starting haling Aaron for his wonderful wisdom). I had to sit back a little and think about that one. I do hope to get to that point one day soon, but I don't feel that I'm quite there yet. 

I don't focus so on my weight because of the number itself. I really couldn't care less what the number is. Instead I hope to find a place where I am at peace with my body and my self-image. Right now I know I am approaching that place where I am at peace with my body and my self-image. Right now I know I am approaching that point but I need to see some more muscle definition before I am there.  I want a little less jiggle to the wiggle. :) I might even find that I ultimately overshoot some and realize that I need to balance a little extra weight  and less definition with being a little less strict with my nutrition. But figuring out these small nuances are a bit in the future. Right now I use the number on the scale to give me feedback. It tells me if I'm getting stagnant or if I've become too slack. Hopefully one day I will be attuned to my body enough that I can let that number go a little and focus more on how I'm feeling.

Right now it feels pretty good to have people asking me what a kettlebell is and not have to be ashamed--not to feel like I need to give a disclaimer about how kettlebell's really do make a strong,  nice physique but I just don't do them justice. It feels good not to feel like a hypocrit when I tell a patient to lose weight or quit smoking or follow their diabetic diet. It really feels good.

WORKOUT: 32 min elliptical machine with a few 1 min rounds of 1 pood swings. I forewent walking today because my left knee is angry with me, very angry.

Day 2, Week 1 pushup challenge which I almost forgot till Chris J. reminded me. 

Wednesday, June 25, 2008

Karma's A Bitch

Tuesday, June 24, 2008
7w2d to pics--158.5#
Work 6p-8a
Slept 6 hours.

So after bitching and moaning about whiners (Did ya catch that irony there?) in Sunday's post, the heat, humidity and karma bit me in the hand today. The hubby and I got a kick out of it, so I thought I'd share it on the blog. I think my grip for snatches has been a little too tight of late as well, and I think that may also have contributed to the carnage.

We had a crazy busy shift last night, and I felt it this afternoon when I opened my eyes. I was still tired to my core. In the past I would sometimes layout from the workouts before work when I was so tired, but I've come to understand that they jumpstart me better than any caffeine out there. Sometimes, though, I don't feel as strong as I otherwise would with the exercises, and today was one of those days. I was just dragging. I got through it, though and, as always, was better for it in the end.
Double 12kg C&P then row. AMAP in 15 min.
Last time (that I actually did flub this up) I managed 58 in the 15 min. This time I got 59.
12kg Snatch R 1min, L 1 min, Rest 1 min for 5 rounds. Where I usually get 18-20 per side per round, I only got 17-19 this time. Gives me room for improvement.

Tuesday, June 24, 2008

Flattery Will Get You Everywhere

Monday, June 23, 2008
7w3d to pics--159# (There's that higher number I was expecting. It'll go down again quickly though.)
Work 6p-8a
Slept 6 hours.

Today has been a good day in a lot of ways. I checked my e-mail as I was eating dinner and got the wonderful comments everyone made to yesterday's post. I can't even begin to tell you how much I enjoy getting those (negative or positive), and today's were even better since they were so complimentary. Thank you! I did take Leslie's suggestions and changed my "About me" section. Even in my own mind, my thoughts of myself have shifted to ones of a "recovering" chubling, trying to fine tune what I have now and prepare myself for a life of healthy choices. Then shortly after I got to work one of the nurses who I don't see a lot came up to ask me about what I've been doing to make such changes. I've been getting the wonderful "You look great. You're getting so skinny!" comment a lot, but Harriet gave me my favorite compliment to date. "You look fabulous! You're so toned and healthy looking!" she said. Perfect. Just what I was going for! Every day brings me closer to my goal, and days like today make all the effort worthwhile--as no doubt the years of health will in the future.

Day 1 of the hundred pushup challenge.
Push-ups are my arch nemesis, so I'm looking forward to seeing where this takes me. My test yesterday yielded 10 toe-together good form pushups. Max out on the 5th round tonight was 7.

Then with the 16kg for 5 rounds ...
Row R 30 sec
Row L 30 sec
Rest 30 sec
Pushup 30 sec
Plank 30 sec
Rest 30 sec
Reverse Lunge R 30 sec
Reverse Lunge L 30 sec
Rest 30 sec

Double 12kg snatch 12 sets of 5 all started at the top of the minute, resting the remainder. Started each round with dead snatches as usual.

Monday, June 23, 2008


Sunday, June 22, 2008
7w4d to pics--157# (I'll be damned, it went DOWN!--instead of up from 158 that is.)
Work 10p-8a
Slept 8 hours.

I'm going to have a couple of elitist posts this week. I never really thought of myself in terms of this, but I guess when it comes right down to it, I am an elitist--at least in agrarian terms. I believe if we can earn it, it's ours, but we have no right to much of anything except the freedom to pursue happiness (see previous post on this). I grew up on a small pig farm. My dad worked in a factory. My mom was a unit secretary in a hospital. They taught me discipline and self-respect and gave me the tools and motivation to go out and make what I wanted out of life. They didn't have the money to hand it to me on a silver platter. So don't talk to me if you can't do it with some chutzpah.

Where this rises to the surface most often here recently is with regard to kettlebells and working out. There have been quite a few posts lately on the AOS forum from people who I frankly just don't think have the mettle to workout with kettlebells--or much of anything that might cause discomfort from the sound of it. Anyone who can actually, seriously, post "callouses, gross!" on a kettlebell forum just needs to go the f^@% home. Yes, some people are limited by circumstances and may need to or want to workout inside. Injuries might make some moves difficult or impossible. But... kettlebells are what they are. Don't try to make them into something easy or soft.

Kettlebells are not for the faint of heart. They are not for those who whine about the heat or the cold or dirt or sweat--or any other thing for that matter. Kettlebells are best battled outside in the rain or sleet or sun or wind where you can beat them or they can beat you, and the story is told only by the pock marks in the grass and the dirt on your hands. Though they will do so, they are not meant to make prettier muscles but better muscles. They are meant to temper from the inside out, testing your mettle, strengthening muscle, ligament, tendon, and even a little skin. Those who fear such a challenge from a small metal ball and do not wish to bear its mark are not worthy of its gifts. And they should go home.

Don't get me wrong. Sometimes I don't even think I'm worthy. But I'm working on it.

WORKOUT: Yoga for 30 min. I was going to walk, but my hips are not happy today, so I thought the yoga would be a better choice. We don't have a gym that's open on Sunday in this little town, so elliptical, rower, etc. was not an option.

I am totally diggin' this 10 hour shift thing. BIG difference from 14 hours.

Sunday, June 22, 2008

June 21, 2008
7w5d to pics--158# (This is the first time I've seen this number and know my weight will be a couple pounds higher than this for the next few days. I NEVER see a new, lower weight stick around the first time it pops up. Seeing it the first time is still exciting, though. I have to see it the first time to see it the second. :) )
Work 10-8a
Slept 11 hours.

As is my nature, I've continued to roll Thursday's decision over and over in my head..."Is it the right one?" "Is it the wrong one?" I guess there's truly no way to know for sure until the time has passed and I look back. Hindsight is, after all, 20/20. I guess the big thing is I just don't want to screw myself in the process. Fortunately the hubby just rolls with the punches and really doesn't care what happens as long as we're both healthy and happy. Retirement, finances be damned and all. One of my biggest reasons for leaning toward Florida is the increased likelihood that he will consistently make healthier choices there and be diving regularly (i.e. be less of a couch potato). We are rapidly approaching the age where such indiscretions will catch up with us healthwise, and I want to lessen those chances. Is there really any price to put on that? Damn, I hate being a grown-up sometimes!

WORKOUT B: I royally flubbed this up! I didn't write out the workout before Idid it, so I just completely forgot to do the rows. Oh well--now I wanna do the rows in the morning when I get home. Actually, I wanna do them now but I'm at work. No, I'm NOT OCD!
Double 12kg C&P--66 total
Then... 12kg snatches--1 min R/1 min L/ 1 min rest for 5 rounds.

Walk 40 min--The hubby and I had left my car a few miles down to road to go to dinner. He said he'd take me back to it later, but I decided jsut to go get it myself. Nice walk on a beautiful afternoon.

YESTERDAY: No workout. I was hungover from the Benadryl I had taken in order to sleep the night before. Felt like POOP. Chose to postpone the workout.

Thursday, June 19, 2008

Life Decisions

Thursday, June 19, 2008
8w to pics--159.5#
5.5 hours sleep

For the last couple of months, my thoughts have been mostly occupied by what I should do with the next few years of my life. The hubby and I both have an existential crises every year or so. His culminated with his leaving for Florida earlier this year. 

Florida has been a constant in our lives since early in our marriage. For several years, we made trips to the coast at least every six weeks, and then central Florida became the draw after he fulfilled his dream of becoming certified to cave dive. Always, somewhere in our plans, was the plan to be there full-time one day, progressing to living full-time on a sailboat when we retired. Three years ago we almost made the move. I had a job. We had a contract on a house. Our house here was packed in boxes. But then the plan began to unravel first one thing after another, and life kept us in Tennessee.  Part of me believed that once the hubby got down there this time, he would stay and just hope I'd follow suit. I think that deep down, I began preparations to leave somewhere during that time. While I was there, I decided just to look at what jobs were available and how they compared to what I have here.  Turns out, there were minor differences, bonuses for being here, bonuses for being there. For months, I've weighed the pros and cons, writing multiple lists, rolling it over constantly in my mind. All tolled, they weighed pretty much equally which made my decision seem impossible.

At my core, I am not a risk-taker. The thought of not choosing the sure thing makes me nauseated. My life has been almost 35 years of not climbing trees for fear of falling, not trying out for a team because I was afraid I wasn't good enough, not applying to the intriguing colleges because I might not get in, not going into the military because I didn't know where it would lead, not opting for a pHD instead of an MD because I couldn't envision where that would lead, not taking a job in Winnepeg...well, you get the idea. And there's a part of me that regrets not taking those chances, always wonders what would have been behind the other door. As I was talking to the recruiter this afternoon, he talked about when he was recruiting for the Marines, telling me that young people would often talk about how perfect the Marines was for them, how it would be a life-changing experience in the best of directions yet turn around and leave never having made the choice. He could never have known that was probably the only story that would have led me to choose to leave what is now my comfort zone.  One of my biggest regrets is not serving a block of time in the military. I don't want to look back in ten years and regret not having made this move. I want to know that I made the decisions that I could to help the hubby be as healthy as possible. He lost almost 20 pounds in the cumulative 5 weeks he was in Florida. He hasn't worked out since he's been home, but is maintaining the initial weight loss for now. I don't want to wonder what it would have been like if only I'd tried it. So I guess I'm moving to Florida come November.

Now I just have to figure out a way to tell my family and friends and a way to maintain my resolve despite their no doubt universal disappointment.

16kg Bent Row R 30 secs
16kg Bent Row L 30 secs
Rest 30 Secs.
Push-ups 30 secs
Plank 30 secs
Rest 30 secs
16kg Reverse Lunge R 30 secs
16kg Reverse Lunge L 30 secs
Rest 30 secs

Do a total of 5 rounds. Then...

12 rounds of 5 12kg double snatches.

YESTERDAY: Walked 30 minutes.

Wednesday, June 18, 2008

Tuesday, June 17, 2008
8w2d to pics--161.5#
Work 6p-8a

I've had my head stuck clean up my rearend for the last several days. Seriously antisocial. Talked to the hubbie and the mom and that's pretty much it. I'm working on clearing it, but just can't seem to make the decisions that will do that. I hate making life decisions. I've actually felt a bit like I was unraveling at times these last few days, like given the least bit of opportunity, I'd completely explode. I really am not fond of that feeling.

I have been working out, though, so here goes...

TODAY'S: Workout B
Double 12kg C&P/Double Row--AMAP in 15 min
Last time I did 56 of each. Today I did 62 of each.

Then...12kg snatches, 1min L/1min R/1 min rest. I got 21 per arm the first round and 20 the second. I didn't get to count the last 3 rounds because a neighbor came over and was trying to talk to me. Still did the snatches, just didn't count them.

MONDAY: Workout A
5 rounds of each w/16kg
30 sec row per arm
30 sec rest
30 sec pushup
30sec plank
30 sec rest
30 sec reverse lunge per leg
30 sec rest

Then...12 sets of 5 double 12kg snatches. As a funny aside...I sucked a mosquito clean down my gullet doing those snatches.


SATURDAY: I did Friday's workout B today instead b/c I ran around Memphis all day yesterday. Felt like poop, too. Figured the rest wouldn't hurt all things considered.

FRIDAY: Took it off.

Friday, June 13, 2008

Thursday, June 12, 2008
9w to pics--160.5#
Work 6p-8a
6.5hrs sleep

I have been sick more in the last 9 months than I have been in the last 9 years put together, I think. I woke up yesterday with the funk and have been feeling like CRAP since. Marc swears it's because I "don't get enough sleep" and "don't get enough to eat. " He's fussed for a long time about my sacrificing sleep to workout. That 's actually a large part of why I put how much sleep I get at the top of the blog every time. I don't know what it is, but it is, and you'll be hard-pressed to convince me to quit doing things the way I am.

30 sec 16kg row R
30 sec 16kg row L
30 sec rest
30 sec pushups
30 sec plank
30 sec rest
30 sec 16 kg reverse lunge R
30 sec 16kg reverse lunge L
30 sec rest

Do this a total of 5 times.

12 sets of 5 Double 12kg snatches started at the top of the min. REst the remainder of the minute. Again I started these from dead snatch position.

As expected, this was not my strongest workout, but it was done to the best of my ability today.

Thursday, June 12, 2008

Wednesday, June 11, 2008
9w 1d to pics--159.5#
Work 6p-8a
slept 6.5 hours

Man, have I been having some cravings the last couple of days! I've been successfully warding them off, but they are certainly no fun. The cravings bring me down in some slightly unpredictable ways. Even though I fend them off, the worst repercussions of them are that I begin to feel the mental and emotional fatigue of what I perceive as deprivation. I begin the "oh, woe is me" thing wishing that I could eat what I wanted and still be slender. I see colleagues enjoying the multiple cakes and chips and salsa and what-not that have been brought to work, and I want them, too. Then I take a step back and look at my colleagues. With very few acceptions, they all reflect the poor eating habits. This helps temper my self-pity some, but I still find myself thinking about the junkfood.

So during the night, after the umpteenth time past the chips and salsa in the breakroom, I started to think about the things that led me down this road, the series of events and choices. A little over 13 months ago, I was going to a friend's wedding and didn't have anything to wear. I spent 2 days shopping every store in the town where I lived (population 150,000) trying to find something I didn't feel hideous in. The 2 days culminated in a "come-apart" (as a friend of mine says) in the middle of Talbot's as a saleslady looked on in abject horror, no doubt wondering if it was time to call the local mental health facility. I was so angry. Angry that a person could workout as religiously as I did even then yet not reflect that externally. Angry that I couldn't figure out what to do to change it, couldn't get to "that place" from which all change flows. Angry that I felt like all the salespeople at all the shops where I had spent so much time over the last couple of days surely looked at me thinking that I was just a lazy glutton, completely unaware that I could work circles around them in any given physical situation. And I was embarassed by all those same things. This was just one thing, one set of events, but it's very representative of the frequent misery in which I found myself on a regular occasion. Now I find myself less ashamed to look in the mirror, even felt like I looked fairly nice at a wedding I went to recently. I no longer feel like I'm an embarassment to kettlebells but can now proudly claim that they are a regular part of my life and know that I am beginning to represent what they can help a person accomplish. I guess that's worth missing out on a few chips.


Double 12kg C&P/Double Row
AMAP in 15 min=47/47

12kg snatch one minute L then 1 min R for five rounds.


Tuesday, June 10, 2008

The Seven Deadly Sins--And Starting My Next Program

Monday, June 9, 2008
9 weeks 3days to pics
Work 6p-8a
Slept 10 hours.


As you might have surmised by now, my train of thought is often a runaway, slowing for nothing and following no particular track. Today during my workout was no exception to this flight of ideas. For whatever reason, as I was working out this afternoon, I began to think of the Seven Deadly Sins. As I thought of them, I began to wonder why they were called just that. Why are they called the "Deadly" sins. They are also known as the Cardinal Sins or the Cardinal Vices, but when you ask someone what the Cardinal Sins or Vices are, many don't immediately understand what you mean. If you use "Deadly Sins," though, your intent is clear. But why has that particular word been chosen for these sins? Most of these vices, even when taken to an extreme over time, won't directly kill a person. And, technically, none of these keeps a Christian from entering the pearly gates, as long as they have repented, so "deadly" can't refer to eternal damnation.

I pondered this for a while. I tried to remember as many of the "big seven" as possible in hopes of making sense of it. I turned it over and over in my mind, trying to place it in different perspectives.

I think a lot about things of this nature lately. The last couple of years have been difficult for me spiritually, and I find myself spending a lot of time trying to clear the water that is suddenly muddy after years of crystal clarity. I find that what once provided me with a great sense of security now leads only to questions and uncertainty. Where I once found great comfort in the Bible and Christ's words, I now find comfort in the wisdom of Buddha's teachings and find myself open to learning from multiple sources. Where I once was found, I now feel lost.

But, yet again, I digress...

I started down that track to say that as I began to look at the big seven and the term "deadly" in light of what small amount of Buddhist teachings to which I have been exposed, it began to become more clear. As I have mentioned many times in this blog, there are many worse things than death as we know it, the literal loss of consciousness and breath and a life-sustaining heart rhythm. One of those is robbing yourself of truly living--or being robbed of the opportunity to truly live. Part of Buddha's teachings (as I in my limited knowledge understand them) about how to reach enlightenment include learning to live fully in the present moment, how to avoid distraction, and truly focus on where one is right now, and what one is doing right now. Without that type of focus on the now, we are not truly able to live now. If we're regretting something we did yesterday and dreading what we have to do tomorrow, if we're worried about making sure we're doing this or that to be prepared for that or this, or if we're talking to these people on the phone while we're trying to hurry and eat with our loved ones so we can make it to the game or the movie, we are missing the point. We are missing the moment we are in right now, the only moment we truly have. We are dead to that moment as we live in half a dozen others that ultimately don't matter.

I think that is why these are called the Seven Deadly Sins. They rob us of true life, of truly living. They distract us from what truly matters, what can truly give us happiness, what allows us to truly live. Pride leads us to look at what everyone else has and compare it to ours. If you truly looked at what you have for what it is, with how much of it do you think you would be happy? Don't compare your home or your car or your physique to anyone else's. Would you be happy with them if you could look at them in a vaccuum of sorts? Pride prevents us from living happily with what we have in hopes of getting what someone else has and what perhaps we don't need. Greed leads to a similar set of dissatisfaction as we miss out on enjoying what we have now as we work incessantly toward what we think we want. Envy... See the theme here? Wrath... Anger will eat your soul from the inside out. But that person you're mad at? They most likely aren't even losing a minute's sleep. Lust... Think pride, greed and envy that prevent you from looking at your significant other and staying crazy in love. Gluttony. Sloth. Seeing how all of these things prevent us from fully appreciating--living in--the here and now leads me to believe that this is why they are considered "deadly." Suffering these sins, we become dead to the fullness of our world.

The natural progression of this thought process is to examine my life in light of what is keeping me from living it to the fullest right now. Certainly, I have a different handle on each individual vice. Sloth is the least of my worries. Gluttony is a little more interesting. Though I don't truly have difficulty with gluttony in and of itself, my proccupation with NOT being gluttonous certainly robs me of peace on a regular basis. Lust, well, I'll keep that one to myself.;) Wrath I have improved tremendously; I am much less quick to anger and try to quickly find a way to overcome my anger, resolve the situation. Certainly envy, greed and pride--pride mostly--are my biggest issues. I have a hard time enjoying where I am right this instant as I want desperately to make it to a point in my life where I am fit and thin, retired and relaxing. But I also want to be the best--the best doctor, the best wife, the best daughter, the best friend, the best this and the best that. I want to work harder, work smarter, be better. Better, better, best. This idea often consumes me when I should simply be satisfied with doing what I understand is my personal best regardless of how it compares to others.

So I took a little dose of philosophy with my workout this afternoon. I think I'll try to make the most of what I learned.

16kg Row 30 sec/arm
Rest 30 sec
Push-up x 30 sec--Done wide-leg and on the third and subsequent sets had to drop to knees about 1/2 way through. I still firmly believe my weakness on these is mental.
Plank x 30 sec
Rest 30 sec
16kg Reverse lunge for 30 sec per leg
Rest 30 sec.

Do all of above 5 times.

Then... 12kg Double snatch. 12 sets of 5 reps starting at the top of each minute.

I started each set of these from the ground as opposed to dead lifting them, doing the back swing, then snatching. David made me do that when I went to see him last week, and I found it exceptionally difficult. Therefore, I felt I needed to work on it. Much better today, and I found that if I kept my head up and eyes forward, it made starting this way infinitely easier than if I did it keeping my eyes on the ground as I did last week.

Sunday, June 8, 2008

PIctures of the Baby Girl

Saturday, June 7, 2008
9w5d to pics--160.5#

It's been a busy week off. But then again it always is. I did get a chance to play around with the camera a little. I was actually motivated by the AOS newsletter and the request for Friends of Punch entries. Here are two of the best results.  The first one is Abbie girl shown with my "gym", and the second just shows you how stinking beautiful she is. We are unbelievably fortunate. She is such a wonderful companion! And she gets my ass outside some days when I just don't want to drag out of bed. Gotta love that.

Warmup with 10 BW squats, 10 wide-leg pushups, 10 12kg swings all repeated for a total of 3 rounds.
2 min jog
1 min 45# swing
2 min jog
1 min burpee

Repeat above (total of 2 rounds)

Jog 15 min
Brisk walk 15 min.

16kg TGU-10/side
16kg snatch 5/5
          reverse lunge 8/8
         row 8/8
        C&P 5/5
Do that a total of 5 times
Swing 16kg 50, 40, 30, 20, 10--starting at the top of 2 min and finishig the 2 min with jogging.

Warm-up: 10 BW squats, 10 wideleg pushups, 10 12kg swings all repeated for a total of 3.

Serious ass-kicking in Nashville via Mr. Whitley.

See the Friday workout above.

The new workout plan for the month starts Monday...

Tuesday, June 3, 2008

Monday, June 2, 2008

I can't believe it's June already! Time flies. I'm loving the weather--hot and humid. I do love summer!

Warmup: (10 Bodyweight squats, 10 wideleg push-ups, 10 12kg swings.) s 3

Run 2 min
45# swing x 1 min
Run 2 min
Burpee x 1 min
Repeat 4 times.

Run 15 min. I was a little slow adn could really feel the previous day's workout in my legs. In a good way, though.


12kg TGU's 10/side 7'40"

5 rounds of...
Double 12 kg
Snatches x 8
Thrusters x 8
High Pull x 12
C&P x 8
Alternating Row 8/side
Swing x 20

My first set of this, I went all the way through! Woohoo! Kicked my ass.

Then... 12kg snatches 25/25, 20/20, 15/15, 10/10, 5/5
Running 90 sec in between sets.

Whew! Sweating like CRAZY!