07.22.2015 + 07.23.2015 Bridge Built Entry.

07.22.2015 - Wednesday

CLASS WOD - 0520

Part A: Max Height Box Jump

New PR! 36" / Up from 35.5 inches...but still progress! I attempted 38", four times, but hit the inevitable mental block. Totally fine by me. I knew I just wanted to hit my last PR, or improve in the slightest bit.

Part B:


5 Cleans (120# - Power)

10 Ring Dips (small green)

End Result: 5 + 2 / I was super excited for this workout! Short, heavy and a little burner for each round. I knew I wanted to go heavier than 105#, which was prescribed for the life level, so as we warmed up, I had my eyes set on 125#. After trying one, I felt it was just a little too much but 115# felt 'light', so I settled on 120#. They were heavy, but I was happy to get up to 5 rounds! I definitely wasn't excepting that. I caught a few a little hard in the neck, causing a little marking and pain. So proud of what I was able to do and glad I amped up my weight.


Back Squats - W10D2

  • 1x5 @ 60% - 105#
  • 1x5 @ 65% - 115#
  • 1x5 @ 70% - 120#
  • 1x5 @ 75% - 130# = did not do

I was hurting coming in to the gym, and just decided to do the first three sets, since the weights seemed manageable. My knee on my back squats was grinding a little, so I knew it would be best to take it easy.

Front Squats - W10D2

  • 1x5 @ 60% - 90#
  • 1x5 @ 65% - 95#
  • 1x5 @ 70% - 105#
  • 1x5 @ 70% - 105# = did not do

Similar to back squats. After whacking my neck pretty hard with the barbell in the morning, it hurt to get it set right, but I still managed to get those first three sets in.

Skill / Strength:

In a weird limbo stage with the sport class, so everyone did their own thing today.

Skill Programming:

I did mobility on my deltoids, as they have been pretty consistent on being tight. I rolled on a lacrosse ball and also worked through some movement on the orb.

I also worked on my double unders - just not as long as I would have liked. I got dizzy after warming up, and felt really tight in my calves. I was able to hit 2/2/6/5/4/3, so we will count that as progress.

Sleep / sleep cycle = 6:05 / Surprised to have woken up before my alarm today, and feel more awake than the past two mornings. I'm knocking on wood now that I won't hit a slump this afternoon, but I'm feeling pretty amazing! Groggy was definitely how I felt right when I got to the gym, but it started to wear off with a little Spark and some good laughs. The plan is to sleep in a little more tomorrow (yay for rest day!) but I also would love to wake up and work on the blog...we'll see what happens!

Nutrition / Nutrition yesterday was definitely not the best, as I woke up the slightest bit hungry. Once I have Spark in my body and start working out, I'm good until after the workout. A fabulous breakfast date at Duluth Grill with some of my CFA ladies this morning, which meant a good meal to start the day. I pre-logged yesterday, and found there isn't much room for a last meal. But I'm going to make it work! Update: I wrote this first half pretty early on in the day, and should mention it all turned right around lunch. My stomach started to feel really off, and it was hard to eat/swallow. I definitely did not hit my macros for the day, but I am more importantly listening to what my body needs right now.

07.23.2015 - Thursday


HOLY SORE. Neck, traps, chest and shoulders are really feeling everything from the last three days. I am thinking I should get myself a lacrosse ball to roll out at home. I have a plan of just stretching today and getting my mobility back on point.

Made sure to keep myself up and moving at work, which I think helped me feel a little less sore in some places. My plan is to hopefully get in some good mobility and stretching before bed!

Sleepsleep cycle = 7:32 / Definitely wasn't asleep for all of this. Lumi woke me up a few times (because she was eating my hair) and I woke up when Matt came home from work at 11:30pm. I'll still say it was a pretty good night of sleep, despite waking up really really sore.

Nutrition / Going to really try and keep myself focused today on getting all of my macros in, after feeling sick yesterday. My stomach is still feeling slightly off today, so I'm going to make sure my meals are pretty bland/basic to ease up on my stomach. Update: My macros have been awesome today, and it looks like I'll just be having a pretty normal (balanced) last meal! Yahoo!