prescription strength

started the day with a swim - warmup then 30 x 50 on 20 sec rest.  This was a tough workout. 20 seconds is only enough time to realize how much pain you are in. The time is take me to swim aa 50 it is almost  a tabata workout with the rest.
1 - 47
2 - 46
3 - 46
4 - 46
5 - 47
6 - 47
7 - 48
8 - 48
9 - 48
10 - 49
 11 - 49
12 - 48
13 - 50
14 - 49
15 - 51
16 - 46
17 - 49
18 - 51
19 - 48
20 - 48
21 - 51
22 - 50
23 - 50
24 - 51
25 - 50
26 - 50
27 - 50
28 - 53
29 - 52
30 - 48

Then it was time for "fran".  Not a fan of fran. But I am happy with my effort. I did it as rx'ed for the first time. No scaling of the weight and all pullups without assistance. I also started the weight from the ground. so anytime you put the weight down you have to clean it back for the thruster.
21-15-9
65lb Thrusters
Pullups (kipping)
Time: 9:51

My heel was really sore again today. Stretched, iced and applied Kinesio tape. I thought this was getting better but it's been sore again the last few days.

 Chocolate Soymilk
Banana
VEGA WFO w/coconut water
Tofu Teriyaki, Brown Rice, Broccoli, Carrots, Peppers, Green Beans
Dark Chocolate Peanut Butter
Romaine Salad
Vegan Pizza
VEGA Performance Protein