one week left

Wednesday
Breakfast - Burger patty, spinach
Lunch - Half rotisserie chicken
Dinner - Bacon-wrapped steak medallions, California veg blend

Thursday
SWOD:
Front Squat 5 x 3 to RM 135-145-155-(miss)-155-160(miss) [No PR for me]

DWOD:
Complete 10 rds for time of
2 Bench Press @ 135
10 Sledgehammer Strikes L & R
Sprint 20-M
Back Pedal 20-M

Breakfast - Pork loin
Lunch - Steak tips, broccoli
Dinner - Burger patty, California veggie blend

coffee break

SWOD:

Press 1, 1, 1, 1, 1 @ 105

Strict pull-ups max reps, five sets 10-10-10-5-5

CFFB DWOD:

10 rds

50-yard sprints

Rest :30 seconds between sprints

Each sprint is maximal effort

 

Cave Food:

breakfast - 3 egg & green pepper omelet (not nearly as good without cheese) & whole milk

snacks - pecans

lunch - stuffed green pepper leftovers & whole milk

MIGRAINE: looks like I can't cut the caffeine habit - 16 ounce coffee / whole milk

dinner -  burger patty with spinach & whole milk

Red Dawn

Today's punishment:

AMRAP in 15 minutes of
10 KBS @ 16-K/24-K
Sprint 40-Yards

Results: 10 rounds... PATHETIC!
Pukey scale: 4 of 5
Sadism scale: 3 of 5

The commies came and conquered. Horrible, horrible effort on my part. I wore my power gloves so no excuses except commie swings suck giant ballz.

MK is back in town. It sounds like she had an awesome adventure and even toured some Crossfits out west. Jet lag didn't bother her one bit, she came back and crushed it like she hadn't missed a day. 20 rounds and at least an extra swing (that means she MORE THAN doubled me!) At least she was representing us out west!

I am coming to CF tonight to make up for yesterday. DT you were a hero and all but get ready to...

SUCK IT.

--Stuntman Mike