I have a feeling this won't be the last time

So today's WOD was 100ft. walking lunges, 10 burpees, 25 sit ups 3x for time. Did this workout in the morning in 8:36, was feeling a bit sore from Fran yesterday, but overall not bad.

Then, Nancy had the same WOD and finished in 8:22 and that was 24 seconds slower than her best! She is actually not gloating at all (at least not outwardly). Might have something to do with the kettlebell she got as a gift (I know I am a romantic at heart) We have a 10K race this Saturday and I am thinking she's going to give me a run for my money.

Deadlifts/Row then Fran this morning

I hope everyone had a great Mother's Day yesterday. Since I switched up the workouts, yesterday was Deadlift 1/2 bodyweight 30x followed by a 1000m row. Used 45lb. dumbbells as a substitute for the 90lb. barbell. Finished this workout in 5:03. Lungs were on fire, heard my breathing over my Ipod. Jumped on the stationary bike for a 20K Time Trial. Lungs were burning for the first 8-10 minutes then calmed down a bit. Finished this workout in 38:31. I noticed something funny on the bike, it said "Stop exercising if you feel shortness of breath, pain or light headed" I could only think to myself "We'd never get anything done if we followed this advice".

Okay, so this morning I met up with Fran (substituted 50lb. dumbbell thrusters for 95lb. barbell thrusters). A little background, Fran consists of 21 reps thrusters followed by 21 pull ups (did these today unassisted), 15 thrusters, 15 pullups, 9 thrusters, 9 pullups for time.

10/7/09 Used one 60lb. dumbbell for all thrusters, 5 unassisted pullups, then 55lbs. of assistance.

2/24/10 50lb. dumbbells in each hand all unassisted pullups. Finished in 9:43

4/13/2010 Same weight used as above, diet completely out of whack, finished in 12:32.
5/10/10 Same weight used, diet's been really good lately. Finished in 7:21.

I amazed at how well the Paleo Diet is working. It probably has been 3-4 weeks since I made the correction and I feel like it is really starting to kick in.

Swim lesson

Switched some things around to accommodate an hour and a half swim lesson today.

Yesterday's WOD was 21 situps, run 200m, 18 situps, run 200m, 15 sit ups, 200m run all the way down to 3 situps. Had a little transition issue, but finished in 9:10.

Foot is fine, Max says I am just a baby.

Switched today's WOD (deadlifts) to yesterday at the gym. Gym was crowded, but I found a locker immediately and the power rack was free too! Had to do 5 sets of 3 reps of deadlifts. Warmed up with 135, then did 205, 225, 255, 275x2. Then I immediately went to the pool for my 500yd time trial. I started focusing on drills in the beginning. Next thing I knew my half hour was up and no 500yd time trial done. Good news is I am feeling a bit better in the water. I know it won't be fast, I just hope I am not last.

Today was the tabata bike. 32x of 20 seconds on 10 seconds off(slow pedaling). Went to the gym for the stationary bike. Completed 5.21 miles in the 15:50.

Seeing the foot doctor tomorrow to check out the foot.

AMRAP and a slower 6 mile run

Yesterday's 2 WOD's were 4 burbees, 8 pushups, 12 sit ups AMRAP in 20 minutes then a 10K for time.

Did the first workout in the am. Chest and legs were really tight from the day before. Completed 15 full rounds in the 20 minutes.

Legs seemed to get a lot more sore as the day progressed, so my legs were feeling really heavy as I started the same 6 mile run I did on Saturday. Finished in 47:24 for a 7:54 pace. Got trapped at 2 lights and lost 85 seconds, but was a minute slower on the first 3 miles anyway. Have a pain on the top of my left foot whenever I lift my toes. Not sure what this is about as it just started out of the blue about a week ago.

500yd TT, but will do the deadlifts tonight too as it will save me a trip to the gym tomorrow.

AMRAP

First of all, I can't say how much I am inspired by Team Trimax. I find myself not wanting to let you guys down. Thanks for sharing your journeys as I feel connected to each and everyone of you. I appreciate the comments as they serve as motivation too.

Yesterday's WOD was supposed to be Back Squats 70% weight used from 2/4 (used 155lbs) 21 reps, row 500m, back squat 15 reps, row 500m, back squat 9 reps, row 500m. This is not a feasible WOD at my gym so I substituted 21, 15, 9 reps of burpees. Finished in 8:51.

Today's WOD was 5 pullups, 10 pushups, 15 squats AMRAP in 20 minutes. Finished 21 full rounds and the pull ups on round 22. Last did this workout January 5th and completed 16 rounds. Was really pleased with the result.

Bike/Run

Today's workout was a 40K for time on the bike followed immediately by a 6 mile run.

Did 4 loops in Central Park (24.08 miles) in 1:17:26, 42 seconds faster than my best. Rode with a friend who is an accomplished cyclist. He helped me with my gearing a little as I am still a novice when it comes to knowing how to ride.

Rode home from Central Park (15 minutes or so) then immediately went out for a 6 mile run to see how it would feel. Got stuck at a couple of lights (25 seconds), but used them as recovery. Finished in 44:05 for a pace of 7:20 per mile.

Was so thankful for the beautiful weather!