10a: CrossFit:
-WU: In 15 mins: 800m Run-30 Hanging K2E then in the remaining time try to comlete Flight Simulator.
-WOD: 3 Rds: Max Reps: DL @325- BP @225- Strict Pull Ups

Skill: K2E Ladder to 10


Snatch Work:  95# PSx4 & SSx3
                       115# PSx3  & SSx2
                       135# PSx2 & SSx1
                       1-1-2-2-2-2 135-135-155-155-155


WOD: 20-15-10-1-5 225#BS & 50 doubles between sets: 7:22
-Harder than it looks
-This is a new Superhero WOD. Still thinking of the name.

Rest

5p: CrossFit:
-WOD: 4 Rds: 10 PS (95#)-100m Shuttle-20 BP Sit Ups (45#)-100m Shuttle:10:31

5p: CrossFit:
-WOD: Mary: 5 Rds & 7 Reps
-This WOD has my two kryptonites in it.

6p: CrossFit L1:
-WU: Obstacle Course
-Skill: KB work
-WOD: 4 Rds: 200m Run-20 Squats-15 KBS-10 Push Ups

7p: CrossFit:
-WU: Double Unders 
-Skill: Handstand work
-WOD: 1000m Row-4 rds: 15 Ring Dips-20 BJ-then 800m Row: 13:43
-Sucked at the dips because I was smoked from Mary.

5p: CrossFit:
-SWOD: 7x1 Thrusters: Hit 200#s easily, ran out of time to find my 1 RM
-WOD: 2 Rds: 500m Row-15 OHS 95#-500m Row-15 T2B: 11:52
-I felt as if it should have been donw faster all unbroken except first set of OHS do to my wrist being angry with me.

WOD: 1 RM Snatch-1 RM C&J- Triplet: 6 SC-12 Pull Ups-24 Doubles

WOD: 5 Rds: 3 Muscle Ups-5 OHS 135#-25 Double Unders
SWOD:3-3-3-3-3 OHS: 155-185-185-185-185

Rest

5p: CrossFit:
-Teams of 3: 95# BB suitcase carry-300 BJ-225 DB Thrusters 

5p: CrossFit:
-WOD: Chipper: 500m Row
                            50 WB
                            40 AKBS
                            30 Body Blasters
                            30 Pull Ups
                            40 Striders
                            50 Doubles
                            500m Row
-15:58 smoked. Everything UNBROKEN except the doubles. I did go slow on Blasters and striders but kept moving.

5p: CrossFit:
-WOD 1: 20 Shoulder-2-Overhead @185# & 40 Burpees: 5:39
-Too damn slow those pesky burpees got me. 
-I need to start working on my heavy OH! Stat!

6p: CrossFit L1:
-WU: Tabata Row
-Skill: WB Breakdown
-WOD: 15min AMRAP: 5 Pull Ups-10 WB-15 Unanchored Sit Ups- 1 1/2 gasser

7p: CrossFitL
-WOD 2: 21-18-15-12-9-6 of SDHP & Unanchored Sit Ups w/100ft of Walking lunges at each set: 11:39
-Butt cheeks are smoked. Tomorrow will be interesting!

This is literally super easy and you just cannot mess it up.

5p: CrossFit:
-WU: Pull Ups Work
-WOD: 40m OH Walking Lunges w/45# Plate then,
             5 Rds: 5 DL @315#-10 ROll Outs- 15 High Hurdle Hops: 7 mins
-Skill: 10 Rds: 10 UNBROKEN band assisted HSPU


8p:
-WOD 2: 3 Rds: 15 HPC & 15 Burpees: 4:09

Rest

CrossFit:
-WOD: Grace: 1:49

CrossFit:
-WOD: 4 Rds: 15 Guard Pull Ups-30 Goblet Squats (1.5 Pood)-500m Row: 19:57

Rest Day

7p:CrossFit:
-SWOD: 10-9-8-7-6-5-4-3-2-1 200# BP
-WOD: 21-15-9: C2B Pull Ups-Burpees-KBS:6:59 (Grip failed)

6p: CrossFit L1:
-WU: Duck, Duck, Goose
-WOD: 800m Run-15 DL-5 KBS
             400m Run-10 DL-15 KBS
             200m Run-5 DL-20 KBS


7p:CrossFit:
-WOD: 10-9-8-7-6-5-4-3-2-1 300# DL & 1-2-3-4-5-6-7-8-9-10 Bar Dips

7:30a:
-3 eggs & 1 bacon

5p: CrossFit Love Challenge
-WU: 500m Row 15 sit ups- 400m 20 SU- 300m 25 SU- 200m 30 SU- 100m 35 SU
-WOD:50 Deadlifts (Unbroken) @225#= 1:13

7:30p:
-buger, bacon, cheese, eggs, & fries

10a: CrossFit:
-WU: 1 min Max Reps: Bar Muscle Ups, G2S 185#, 30" BJ
-WOD: Zipadeedoodah: 15 BS 225# then 2 Rds: 6 Bar Pullovers-12 Burpees-40 Doubles then 15 225#DL
5:08

11a: Progenex MM & Recovery

9a: Progenex MM Shake

10a: CrossFit:
-WOD:
-21 Clusters
-15 KBS
-9 Pull Ups
-400m Run

-21 KBS
-15 Pull Ups
-9 Clusters
-400m Run

-21 Pull Ups
-15 Clusters
-9 KBS
-400m Run

Did everything UNBROKEN except for the last set of clusters.

11aL Progenex Recovery

8a: Paleo Kit

12p: Seared Ahi Tuna Salad

5p: CrossFit:
-WOD: 3 Rds: 8 HSPU-135# 50m OHBB Carry- 16 Burpee KB Hipull-135# 50m OHBB Carry
-14:52 I still suck at HSPU

6p: Progenex MM & Recovery

10p:
-chicken, mozarella, & tomato pannini

5p: CrossFit:
-WOD: 12-9-6-9-12 135# Thrusters- RIng Dips & 200m Run
-11:55 UNBROKEN!

Rest Day

8a:
-4 blocks eggs & bacon
-2 blocks tomato & english muffin
-butter

12:30p:
-2 slices pizza

5p:
-hydrowhey

9p: Chinese Food

7:30a:
-4 blocks eggs & proscuitto, mozarella
-1 blocks tomatoes & onions
- 4 blocks olive oil

11a: Pumpkin Latte

12:30p:
-1/2 chicken
-small salad & broc soup

6p: CrossFit L1
-WOD: 12-9-6-3 of 155/115DL-WB-KBS-Plate Run

7p: CrossFit:
-WOD: 5 Rds: 12 95# HPS-10 Burpees leap overs-BB roll outs

8p: Progenex Shake

9:30p:

7:30a:
-5 blocks bacon & eggs
-2 blocks ezekial bread
-5 blcoka almond butter

12:30p:
-5 blocks gyro
-2 blocks salad & some pita
-hummus

5p: CrossFit:
-WU: Drills
-WOD: 12 HPC-6 Windshield whipers-10-5-8-4-6-3-2-1: 3:48

8p:
-5 blocks filet mignon
-5 blocks lasagna
-no added fat
-Red wine

10a: CrossFit:
-WU: Core drills
-WOD: 2 Rds: Tabata Squats then 4 mins of max rep Muscle Ups: 20/21 & 18/16

11a: Recovery Shake

3p:
-Sweet pot fries & chicken wings
-BBQ chopped salad
-Negra Modelo

8p:
-7 blocks filet mignon
-2 blocks gluten free lasagne
-butter in the steak

9a:
-4 blocks almond butter


10a: CrossFit:
-WOD: 5 Rds: 15 HSC 135# & 30 Push Ups

11a: Progenex MM & Recovery

1p:
-5 blocks eggs & bacon
-2 blocks tomatoes & onions
-5 blocks bacon fat

9p:
-Double Dipped Lamb Sandwhich
-Potato Salad & 1 beer

8a:
-4 blocks almond butter

9a: CrossFit:
-SWOD: 10-10-10-10 185#BP
-WU: Tabata Push Ups & Squats alternating
-WOD: Death By C&J completed 10 rounds

10a: Progenex MM & Recovery

12p:
-6 blocks chicken sausage
-2 blocks brussels sprouts
-6 blocks almonds

5p:
-6 blocks carnitas
-2 blocks apple

9p:
-6 blocks carnitas
-Creme Brulee