3 Rounds:

dips at 14
pull-ups at 16
20 walking lunges with 8 lb weights

30 minutes spin

20 air squats
1 min plank
stretch

Keen's - Bern Baby Bern

I bought these boots after looking around for comfy black leather boots for quite some time.  I had ordered a pair of Frye's, but for $300, I did not love them, or even like them really.  I have many other pairs of keens and I started wearing them pretty frequently after the plantar facitus struck.  They were super comfy right out of the box.  They fit great with my athletic (big) calves and I have room to zip them up over skinny jeans.  LOVE!

Keen Bern Baby Bern

Swim

I swam today.  100m warm-up and then 10x25 freestyle.  fast.

I tried to then swim endurance laps but only made it 2.5x25's before my arms gave out on me.

Sat in the hot tub long enough for my muscles to relax and then in the sauna.  Great morning.

Today I went to MANU and did OWL with the sis and LPD.  What a great workout!

Warmup:

• 20 air squats
• 5 lunge each leg/reach to sky
• walking lunge/elbow to ground/rock back to toe tip
• over/under fence

Workout

• 2 reps for 8 hang cleans.  increasing weights
• ankle up on bench lunges (dumbells in hand) 5 (both sides) x3
• ladder jumps 5x3 (between ankle-up lunges)
• dips 10x3
• TRX strap flys 10x3
• plank 1 minute
• side plank ups 15 each side
• boat 1 minute

Legs and arms are sore!

Angie's WOD AMRAP:

10 overhead walking lunges
5 power cleans (27lb bar)
15 sit-ups

I completed 6 rounds in 15 minutes.  It felt good, I was sweating and breathing heavy, but didn't feel like I was going to puke.  Then I did a spin workout for 30 minutes.  Felt really good.


I made the mistake of weighing myself this morning.  I'm at my holy shit weight.  I told myself that  a few pounds was water weight from the two dirty martini's I had yesterday.  Next time I'll hold the dirty.

Crossfit at a globo gym???

I love to crossfit.  Since my first time two summers ago in the Lenexa PD parking lot, I have been hooked.  I'll admit it, I love the pain.  Being too sore to lower myself into a chair, to roll over in bed, to drive my stick shift, you get the idea.  I also love the way my arms looked while pulling my hair into a pony tail, how great my jeans fit, and how I felt I could pretty much kick anyone's ass who messed with me.

The bad: I can only crossfit at the station when my crossfitting/olympic weightlifting sister is going.  And the word has gotten out how great Xfit is and the tiny gym is packed with people wondering why a non-employee is taking up space.  The other bad: The traditional crossfit box is uber expensive to join, and there is no pool or spin bike and I loooove swimming and biking.

As a result, my Xfit gains have been lost.  My solution is to attempt to WOD at Healthridge.  The good news is there are quite a few spaces to pull together equipment.  And I found a cool website, WOD at Home, for some ideas that require less equipment.

I was going to do a pilates class tomorrow.  But honestly, I hate classes and spend them watching the clock.  So maybe I'll go for a quick spin and then Xfit. We'll see....

Paleo

I felt so good when I was eating Paleo.  My bloodwork was awesome, my asthma and hives went away, I lost a few pounds of fat.  And then like all of my other best intentions, I fell off the wagon.  Now I'm back to scratching and wheezing and rolling over the top of my jeans.  So, I bought a few paleo cookbooks.  Well Fed and Wheat Belly.  I also rejoined the gym since I haven't been able to run the past few months due to the PF related issues.  So, we'll see.  Until then, here is a coconut curry with chicken and vegetables that I cooked up last week.  It was super yummy and totally Paleo.