Feeling Defeat

Today was kind of bittersweet

I felt really great on the strength 

but really wimpy on the gymnastics

Warm up: 3 Rounds

15 Burpees

15 seconds Rest

25 Unbroken Wall Balls

15 seconds Rest

* I loved this today, went next to Jen and it was a good way to be pushed to go faster! 

Gymnastics

1 Bar Muscle Up Every 15 seconds for 2:30

*almost got up a bunch of times

Weightlifting

Power Clean & Push Jerk, EOMOM

2×6 @ 75% 150lbs

2×4 @ 80% 160lbs

2×2 @ 85% 170lbs

*Touch and Go

Efficiency

*these were hard and awesome

Power Clean & Push Jerk, EOMOM

3×10 @ 55% 110lbs

*Touch and Go

*these were awesome, I tried to go super fast

Conditioning

10 minute AMRAP:

20 Box Jumps 30/24″

5 Chest to Bar

Score: I got 6 rounds plus 7 reps

followed by a 200meter run

I came back @ 6:30 for "Opens Skills Class"

We worked on rebounding box jumps and toes to bar

the metcon was

3 box jumps at the top of every minute 

and max effort toes to bar for the remaining time

7 min emom

I got 69 toes to bar

 *my hands hurt :(

they are just sore, raw...

I know this pic doesn't look bad but ouch!

Then we stayed after and worked on Ring MU

Skill

30 Minutes of Muscle Up Attempts / Practice

Ring Dips, EMOM

Hips to Rings, EMOM

And some other drills

Nutrition

Todays nutrition was good but not excellent because

I had a doc appt with my son and didn't get home till 9:30 and then

 I didn't have my #4 meal with me and went a little too long without food :( 

I hate this, because I know the longer I wait the slower my metabolism is. 

Meal#1 @9:30am 

1/2 cup ezekiel cereal

1/4 cup raspberries and blueberries

32 grams protein

Meal#2 @12:30am

3 whites

1 egg

1 cup broccoli

Meal#3 @4pm

32 grams protein

11 almonds

(didn't take a pic cause I was in a hurry to teach kids crossfit)

Meal#4 @8:30pm

5oz chicken

4 slices squash

1/2 cup broccoli

(pre-cooked meals for tomorrow and next day)

Meal#5 @ 11pm

32 grams protein

10 almonds

(haven't eaten it yet, but about to and will post pic tomorrow ;) )

Hopefully I am feeling better tomorrow about my performance/training. 

In fact, tomorrow WILL be better!