Friday we enjoyed a night out with some of our good friends. It was a nice end to a long, but good, week. I always have a good time hangin’ with my friend/ co-worker Ashley (AO). I can’t believe Iv’e known her for 3 years now! Time flies!
The duo. The angel and the devil.
I saw a poster than brings back floods of memories from when Tim and I first started dating. Lots of fun nights spent together listening to this band.
Today we met a few friends at the gym and did a nasty quadruple WOD session. We did:
6-6-4-4-2-2
Bent knee good mornings (95, 105, 115, 120, 135, 145)
Ring Dips
Accessory movements:
GHR partner assisted 2 x 12
Hip extensions 1 x 30
Standing db throwbacks 3 x 12 @ 30#
rest 5 minutes
12 minute AMRAP
150m sprint
5 deadlifts @ 115#
5 goblet squats @ 30#
3 CTG push-ups
(completed 9 rounds plus 75m run)
rest 5 minutes
Chest to bar pull-up ladder
2-2-4-5-4… Then I stopped. Healing a pulled muscle in my back… I don’t want to go backwards!
rest 5 minutes
3 minute AMRAP
Burpee
Russian KB swing @ 53#
1, 1, 2, 2, 3, 3 and do on. I think I was on my 8th round but I think I might have counted a round twice on accident…
FINISHED!
Time for an ice bath! It hurts so good!
I met my Dad for lunch at Cafe Andimo today. He hadn’t tried their Paleo menu so I thought it would be a nice Father’s Day treat. It was great to spend time with him! Always great stimulating conversation.
Of course I had to pick up a CocoBee Bar for a little treat. Check out these clean ingredients! YUM! Locally made by some great people.
Oh and one of the best parts of the day? Caroline (my little sis) is getting her Level 1 in September (along with another kick-ass group of SEVEN people from CrossFit Instinct)! Yay! I am so excited for her (and all of them)! What a great experience they will all have. I’d be lying if I said I wasn’t jealous!
