Work hard, play hard

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:


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


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…


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!


Leave a Reply

Fill in your details below or click an icon to log in: Logo

You are commenting using your account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s