Today we did Loredo.  It was a great workout.  I need to remember it for globo days

6 RFT

24 walking lunges
24 push-ups
24 air squats
2.5 min cardio

I finished in 35:01

On Tuesday I did a crossfit workout.  Don't remember which one.

Yesterday I ran 1.2 miles.  My feet felt pretty good.

14 pull-up 10/2
12 dip 10/2

spin 30 min

OWL

power snatch:
15/3
25/3
35/3
40.5/3
46/3

clean & jerk:
35/3 +2
46/3+2
55/2 +1
60.5/2 +1 x 2

snatch high pull
46/3 x 4

front squats
64/4
75/4
80.5/3
86/3 x  2

lunge bar b/t leg
3 x 4

Today I did the filthy 50 at LPD.  Except we only did 25.  Great workout, I finished in 19:17.  Whoo Hoo!  I felt strong.  If only the belly flab would go away.  I guess the mac-n-cheese I'm about to eat could be part of that problem...

I need to remember how good working out feels after I'm done.  Did not want to go again.  Once I was there, it felt great.  Now that I'm home I'm once again in a great mood and feel tired and my muscles are a little sore.  Both are great feelings!

warm-up

Run 15 min (about 1.5 miles) 
every 5 minutes I did 10 push-ups
spin 15

stretch

I felt really good running but my right ankle started to get a little sore so I switched to the bike.

Today was one of those days where I DID NOT want to work out.  I went just to go.  But now as I type  this my legs are a bit sore and I am in a much better mood than I was earlier.

Warm-up

21-15-9 push press

30 min spin

12 minute run

Today I ran for the first time in 7 weeks.  I took time off because my PF was so bad that my both of my feet and ankles hurt all the time (ironically, unless I was running).  My last long run was a 42 minute 4 miler that felt really, really good.

So the bottom of my feet feel better, my ankles are still a bit sore in the morning but I just couldn't keep off them anymore.  Today I ran for 12 minutes.  My cardio is still good, we'll see how my feet are tomorrow.

IMCF

I took two days off.  I've been really tired the last two days and I wanted to hang out with the Captain.

Today I went to the station and we did IMCF.

21-15-9

box jumps
air squats
wall balls (10lbs)
push-ups

My time was 10:48.

The workout felt great, but I think I'm getting sick.  I'm feeling a little off now.

last night I made chicken "fried rice" with cauliflower as the rice.  It was pretty darn good.  Tonight I made shepards pie with cauliflower as the mashed potatoes.  It was ok, the captain liked it. 

Honestly I really wanted pizza.  But I feel to good to go there. 

Warm up

10x3 weighted squats
10x3 one-legged weighted lunges

30 min starimaster level 8 fat burner

One week eating mostly paleo and I feel great.  More energy, I'm sleeping better I feel happier.  I have yet to get on a scale, I don't want it to bring me down if I haven't lost any weight.  I'll wait a few more weeks.

I'm almost finished with my friends' baby quilt.  I appliqued on the back of this one, I think it turned out great.  I'll be doing more applique in the future.

I have also started the hardcore primal eating.  I was a bit lightheaded yesterday evening, not hungry but I think it was lack of carbs.  This morning I made jicima home fries.  They looked just liked potatoes, I wanted to love them, they were just okay.  I think I was just really wanting that potato taste.  More updates as I make more recipes.

I had a great workout at HRF today.

Warmup:

20 walking lunges w/ 12 lb med ball
20 air lunges w/ 12 lb med ball
10 pull ups w/ 14 assistance
10 dips w/ 12 assistance

Modified Fran:
19 barbell thrusters w/ 40 lb bar
19 push-ups
15 barbell thrusters w/ 40 lb bar
15 push-ups
11 barbell thrusters w/ 40 lb bar
11 push-ups

10:49

30 min spin bike.

Today I did 3 rounds for 10:

walking lunges with 8lb med ball over head
air squats with 8 lb med ball front extended
pull-ups with "16" assistance
dips with "14" assistance

Then I rode the spin bike for about 20 minutes.

I think I will increase the weight and reduce the reps and have the above be my daily warm-up.  I need to hit all those areas every day but then focus on more a Xfit workout.  While I was spinning, I was watching the people on the floor doing the machines.  They weren't even exerting any energy, just sitting there looking completely bored moving (insert body part) in one direction.  What a joke.