Above is the beauty I ate after a wonderful strength and wod day! I woke up at 4:30 am and decided that I would go to the 5:30 class because there aren’t many people there. But holy shit, today was a zoo! Which I liked! I like being around a ton of other people that are better than you… they set the bar high! Above is two eggs, 1/4 of an avocado, 3 slices bacon, and a bagel thin. I eat bread occasionally because first of all I like it and second of all it does nothing to my body composition or performance. So suck it, paleo! Before my workout all I had was black coffee with a teaspoon of coconut oil. My body has gotten used to not eating as soon as I wake up in the morning and it’s doing me wonders.

Today’s workout was super fun! We did a little squatting today and my coach told me that I was actually going too low! Yes, apparently there is such thing as too low. When you get too far below parallel (and I’m not talking a couple inches here), your butt does a little dip at the very bottom of your ultra low squat and that puts a whole lotta strain on the spine to get back up. Which kind of ruins the purpose of the squat.


We did a 3×10 today. I used 155 for back squat from a high bar.

Then……..we did 3×10 chin-ups.

Then we did a fun wod which I absolutely loved!


10 BOX JUMPS (24/20)


The bar was super high so just jumping up to get up there was difficult. I had to rely quite a bit on the kip today for the toes to bar… my plan was to do them all unbroken but that didn’t happen. I guess I underestimated how much the initial jump and my grip would factor into it! I did the first three rounds unbroken, the fourth round I split in half, and the fifth round I did 4 and had to do singles for the rest!!!!!!!!!!!!! That ate up a TON of time. So what am I going to do? Work on my grip and toes to bar. I finished this workout in 4:24. Bridget, one of the new coaches,who annihilated me on Wednesday, got 3:45. I was kind of close to her I guess… :)

After the wod, I felt like front squatting. I warmed up with 115. Then….

2×5 @135

1×3 @ 145

1×2@ 155

1×1 @ 160


My front squat has gotten a little weaker because I’ve been neglecting them. But I’m satisfied for the day. Most people find it weird that my back squat isn’t much more than my front squat… I just really hate back squatting and have never been good at it so I guess that’s why.

Then I practiced my non-false grip muscle ups until I was so frustrated I was about to go on a shooting spree and then I called it a day.


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