refueling

warmup -air squats,pushups, situps
50 squats with a 20 lb weight vest - 1:15 then 9 minute time trial on trainer - 2.16 miles.

warmup KB swings, walballs 8 lb ball at 10 ft target, pullups & pushups, stretching
Push presses - 65x3, 70x3, 75x3, 75x3, 8-x3, 85x3, 90 fail, 85 fail, 85x2 fail on 3, 65 x 3. I had to go back to work or I would have done a few more sets.
Shoulder was tight and creaky today. Took forever to get it loosened up a bit.

32 minutes on the trainer for 7 miles. Just wanted to get a little extra work in since today was a cf strength day.


today felt like a recovery day compared to some of the wods Ive been hitting lately. I already know tomorrow will be a beatdown.

Breakfast - 2 cups soy yogurt, 1 cup blue berries, 1 scoop vega wfo, 2 tbsp ground flax
snack 2 scoops vega wfo w/coconut water
lunch 7 ounces cuming lime tofu, 1 cup roasted yams & asparagus
snack - pb larabar
dinner - grit tofu, steamed broccoli & carmelized onion hummus