1.14.14

WOD

There is a 10 min rest between the emom and amrap and 4 min rest between amraps

1. EMOM 10

even min = 1-3 rope climbs 2/1/1/1/2

Odd min = 1-8 hspu 5/4/4/4/4 (2 ab mats)

2. AMRAP 7

7 ring rows

7 ring dips or ring push-ups

7 + 6   - ring dips started getting difficult. You can see me shaking in the video trying to get my arms fully extended! 

3. AMRAP 7

15 kbs@53/35

15 burpees

3 + 27  I was 3 burpees away from finishing my 4th round. The KBS stayed consistent, the burpees got really slow. My shoulders were killing me! And as I got tired I had a difficult time jumping my feet close to my hands and my legs were getting wider and wider. So tonight I watched this video:
http://www.youtube.com/watch?v=UU9vmUk8jUg 
Kristen Clever and Rebecca Voigt are super efficient with their bupees. I watched this a couple times and then video taped myself doing bupees in my living room. I focused on hitting my upper and lower body on the ground at the same time and rebounding off the ground faster. After a few tapings I noticed my form improving. We'll see if that carries over into a WOD when I'm tired! 

Finished up at the gym with mobility and 3x10 GHD sit-ups with 14# ball. 

Diet (updated throughout the day)

5:30am - 12pm 

60 oz water

handful of trail mix

protein shake

soy yogurt with granola 

2 orange slices
Cliff Builder's bAr

12pm - 5:30pm

40 oz water

2 handfuls of trail mix

Amy's gluten free, dairy free burrito

Black tea with one stevia packet 

45 pistachios

5:30pm - bedtime

30 oz water 

2 Oranges 

Breakfast tacos- 2 corn tortillas, cheese, 2 eggs, half avo

small quesadilla - 2 corn tortillas, cheese

arugula salad with blue cheese and beets
1 sweet potato