1/23/13 WOD

I went the pull-up route, using a green band and started off with strict pull ups, but eventually went to kipping as my arms wore out.

Time:  11:18

1/18/13 Food Log

Breakfast:

• Bulletproof Coffee
• Eggs/Salsa/Bacon

Lunch

• Looks like leftover roasted chicken (I can't tell, but given the soup later that night makes sense.)

Dinner

• Some more Publix wings with buffalo sauce
• Guacamole + celery

Snack

• Homemade chicken soup yummmm

1/18/13 WOD

5-4-3-2-1 Front Squats:

115-135-155-185-205 (PR)

-Then-

EMOM for 7:00
2 Hang Squat Cleans (unbroken)

I started with 150, big mistake.   It was awkward,  it was aggravating my knotted traps,  and I was thinking about pushing my back too much.   I ended up shedding weight until I could string together some good sets.   115#

1/17/13 Food Log

Breakfast:

• Eggs w/ salsa, bacon & 1/2 avocado
• Some coffee I'm sure

Lunch:

• Leftover spaghetti squash spaghetti

Dinner:

• Wings from publix.  I think the non-paleo part was the oil used (veg maybe?)  Oh well, could have been worse. 
• Had some carrots + homemade guac

1/16/13 Food Log

• Breakfast:
• Bulletproof Coffee
• Eggs, Bacon, Green Pepper sticks, 1/2 avocado
• Lunch
• Leftover chili
• Leftover chicken breast with buffalo sauce & green beans
• Dinner
• Spaghetti Squash Spaghetti
• ** Added liquid smoke and bacon to the meatsauce!  WIN

1/15/13 Food Log

Breakfast:

• Bacon & Eggs
• Bulletproof Coffee
• Another tall Tervis cup of coffee

Lunch:

• Leftover Puerto Rican Beef (with Sweet Potatoes) - 1/2 serving of leftover

Snack (Pre-WOD)

• Remaining Puerto Rican Beef/sweet potatoes +
• Handful of pistachios +
• Banana

Dinner

• Pan friend chicken with buffalo sauce 
• Green beans sauteed in bacon

1/15/13 WOD - Fran

I saw the WOD on CFES' site and got excited.  Fran is probably the quinessential Crossfit benchmark WOD - Crossfitters comparing their Fran time is like weightlifters talking about their bench-press max.  "What's your max?"  "What's your Fran time?"  Yup.

"Fran"

Three Rounds

21-15-9 (Reps per round)

Thrusters (95#)

Pullups

My last Fran was on 9/2/12. I used Rx weight, but scaled my pullups with a blue band.  Set my benchmark at 13:33

Today I set a new PR with the same setup, beating my time by 1:15, clocking in at 12:18.  Good stuff.

Here's The Biggest Loser's Bob Harper doing Fran: