I feel a change comin' on

My abs are sore today! I guess 160 GHD situps will do that to you. It is cold and rainy here again so no biking and my foot is still a little swollen from the race. I put ice on it last night. will have to do that again tonight. So no running either. Back to the pool!

500 of drills to warmup then 30 x 50 on 20 seconds rest - times started out good but by the end I was so tired.
1 - 41
2 - 43
3 - 43
4 - 45
5 - 44
6 - 45
7 - 44
8 - 45
9 - 44
10 - 45
11 - 45
12 - 44
13 -45
14 - 46
15 - 46
16 - 45
17 - 46
18 -45
19 - 45
20 - 46
21 - 47
22 - 46
23 - 47
24 - 47
25 - 48
26 - 47
27 - 47
28 - 49
29 - 47
30 - 50
31 - 49

cooldown
100 breaststroke
100 backstroke

cf wod
10 - 9 -8- 7- 6- 5- 4- 3- 2- 1
Deadlifts @ 155
Walking Lunges

Time 7:20

warmup deads
135x5
155x5
175x5
185x3
185x7
I originally was going to do the wod with 185 But the guys were picking on my deads since I wasn't connecting them and they were liking my form so i dropped weight and made sure they were perfect.

meal 1 - vega wfo w/coconut water
meal 2 - vega wfo, soy yougurt, ground flax, strawberries, blueberries
meal 3 clif builder bar & mac nuts
meal 4 - thai tofu, broccolit , carrots, peanuts & almonds