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!

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The duo. The angel and the devil.

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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.

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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!

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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.

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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.

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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!

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