12 minute run

Today I ran for the first time in 7 weeks.  I took time off because my PF was so bad that my both of my feet and ankles hurt all the time (ironically, unless I was running).  My last long run was a 42 minute 4 miler that felt really, really good.

So the bottom of my feet feel better, my ankles are still a bit sore in the morning but I just couldn't keep off them anymore.  Today I ran for 12 minutes.  My cardio is still good, we'll see how my feet are tomorrow.

IMCF

I took two days off.  I've been really tired the last two days and I wanted to hang out with the Captain.

Today I went to the station and we did IMCF.

21-15-9

box jumps
air squats
wall balls (10lbs)
push-ups

My time was 10:48.

The workout felt great, but I think I'm getting sick.  I'm feeling a little off now.

last night I made chicken "fried rice" with cauliflower as the rice.  It was pretty darn good.  Tonight I made shepards pie with cauliflower as the mashed potatoes.  It was ok, the captain liked it. 

Honestly I really wanted pizza.  But I feel to good to go there. 

Warm up

10x3 weighted squats
10x3 one-legged weighted lunges

30 min starimaster level 8 fat burner

One week eating mostly paleo and I feel great.  More energy, I'm sleeping better I feel happier.  I have yet to get on a scale, I don't want it to bring me down if I haven't lost any weight.  I'll wait a few more weeks.

I'm almost finished with my friends' baby quilt.  I appliqued on the back of this one, I think it turned out great.  I'll be doing more applique in the future.

I have also started the hardcore primal eating.  I was a bit lightheaded yesterday evening, not hungry but I think it was lack of carbs.  This morning I made jicima home fries.  They looked just liked potatoes, I wanted to love them, they were just okay.  I think I was just really wanting that potato taste.  More updates as I make more recipes.

I had a great workout at HRF today.

Warmup:

20 walking lunges w/ 12 lb med ball
20 air lunges w/ 12 lb med ball
10 pull ups w/ 14 assistance
10 dips w/ 12 assistance

Modified Fran:
19 barbell thrusters w/ 40 lb bar
19 push-ups
15 barbell thrusters w/ 40 lb bar
15 push-ups
11 barbell thrusters w/ 40 lb bar
11 push-ups

10:49

30 min spin bike.

Today I did 3 rounds for 10:

walking lunges with 8lb med ball over head
air squats with 8 lb med ball front extended
pull-ups with "16" assistance
dips with "14" assistance

Then I rode the spin bike for about 20 minutes.

I think I will increase the weight and reduce the reps and have the above be my daily warm-up.  I need to hit all those areas every day but then focus on more a Xfit workout.  While I was spinning, I was watching the people on the floor doing the machines.  They weren't even exerting any energy, just sitting there looking completely bored moving (insert body part) in one direction.  What a joke.