slow, but steady

I am not the fastest. I am not the strongest. But I am steady and strong enough to get the job done … too bad I’m not faster, though … I was pretty darned close to getting that 3rd round …

I’ll chalk it up to not wanting it enough… and discovering that there were 9 TTB as I finished up my KBS … surprise!

on the bright side, I got 63 pushups towards my 126 today! yay!

 

health = 8
recovery = 7
mental energy = 6
physical energy = 7
diet = 8 (not enough good calories)
sleep = 7 hrs (broken … new dog, lots of new training)

Week of 8/22 - 8/28

Monday 8/22

Strength

Overhead Squat: Intermediate 5-5-5-5 @

I focused on the whole squat progression today. Squats in general are tough given my crap knees, hyper-mobility, and glute/ham/core weakness, so I’m going to work on moving well before moving heavy... plus, listening to my knees make that grinding sound is pretty gross.

Workout of the Day

1 min AMRAP on/1 min off for 20 minutes
2 Hang Power Snatch (70#)
3 Box Jumps (20”)
4 Burpees

HPS are definitely better - Matt and Rudy are spot on about my lack of confidence under the bar and full squat movements. Like expedition training, it’s all about getting myself inoculated to the uncomfortable until its familiar enough to be comfortable.

Box and burpees are ok - like many other things, this was more of a mental toughness thing for me. I am physically fit enough to work without break and control my breathing such that I don’t hyperventilate, but I have to work through the mental challenge of pushing through the discomfort and focusing on the plan.

Post-WOD

5 x 10 Strict Pull-ups ... I am slowly getting to my 10 unbroken goal ... I was able to tweak out 4’s and 5’s ... bar at home slips so I need to fix that but pullups are a work in progress

Tuesday 8/23

5k with K$sha, 50cent, David Guetta, and Rage ... they help me move, but nothing like chasing a pack of CFC'ers... :15 improvement from last year's "skinny pete 5k" of 26:36

Saturday 8/27

Workout of the Day

5 rounds @ 9:04

5 HSPU (small band)

10 KBS (1.5p)

30 doubleunders

HSPU were slow, but steady and unbroken. KBS went steady and unbroken too. I almost went totally unbroken, but the 3rd round of doubleunders got me twice. This was a great WOD

Post-WOD

no access to pullup bar in ohio woods, so i worked on my super-suck list of situps, airsquats, and wallballs … 50 each

Monday! Monday! Monday!

Strength: 5×2 Back Squat @ 92%

My knees got banged up from expedition skill work this weekend … so I mentally did back squats with my ice packs on them ... pretty swollen

Metcon for time @ home  11:41
50-40-30-20-10 (12 Min Cap)

• Kettlebell swings (1.5/1.0)
• Sit-ups

KBS went unbroken and steady … situps were unbroken too but SLOW as mud … my ego says “yeah, I got this” until right around 30′s … then SPLAT! HIT THE WALL!

not too much else to report other than that we have been REALLY busy here @ home with wedding stuff

eyes dotted, T’s crossed, and the little promises

This is a photo of me having sushi ... kinda like my birthday sushi fun fest on Friday ... talk about junk food hangover the next day!
Suz’s comment the other day highlighted it best, “it’s funny, those little promises you make to yourself”. She’s spot on. I’ve noticed that Crossfitters have their little unspoken “code” of badassness.
Going lighter? Then must go unbroken. Going RX? Only if they are good reps. Going to break? Then only for 5 seconds.

... the things we rationalise in our heads to let ourselves be human
So I thought, “yeah, your digestive tract played hard, so make it up to yourself ... old school!”. Do a 2-a-day this week!

SURE. Just try it, how bad can it be if you rest at least 4 hours in between?! Just eat more ... you’re in pretty good shape, right?! how bad can it be?!

um. really bad. really really really really bad. Oh boy, I think I’m gonna be sore on Thursday... I can tell and I totally see the foolishness of my ways. BCAA’s and yoga, don’t fail me now! Bad ego! Bad! Bad!

Made up Monday’s workout:

filthy 50 @ 29:34

• 50 box jump
• 50 pullups
• 50 lunges
• 50 TTB
• 50 push press @ 45#
• 50 back extensions
• 50 wall balls @14#
• 50 burpees
• 50 double-unders

OMG, I love chippers… my first filthy 50 and it was delightfully awful.

Idid this @ home: subbed KTE with TTB… pretty broken up but v-short breaks … had to go 45# bar and 14# ball because that’s all we’ve got @ home.
goal was sub 30:00 … 29:34 … YEAH BABY!!!

Saturday’s workout:

150 kb swings (10 min cap)

Every break = 5x 2-for-1 wall balls
LOVE LOVE LOVE KBS ... HATE HATE HATE WB ... 6:02

i hate WB so much that i REFUSED to let that thing go... nothing lighter than 1 pood at home, so
if broken means putting the KB on the ground, then i went unbroken.
um. no post or pre-wod ... not a chance.

---

Notes: eating enough solid food throughout the day made the difference ... 4 solid meals of at least 25g protein and several snack sessions got me through today... that and hearing matt tell me that he didn’t want to climb with me if I was going to whine and make excuses.

I know myself well enough that I don’t come out of the gates with guns blazing or always have eyes dotted and T’s crossed ... in fact, I usually need a red hot poker shoved up to get me going ... but once I do, I can keep going ... and going ... so we’ll see how I feel. I’ll just try to work out tomorrow and see how it goes...

A little patience and finesse

This is a photo of me with my old running pal, Herschel 2 years ago (he's got a great 8:00 pace). He's a 62 year old school teacher who got into running after losing his daughter to cancer ... I met him in 2006 at a race after losing mine and we became friends. Nice fellow ... I haven't seen him in ages. Good times.

Overall, I’m enjoying myself again - I have a bad habit of burning myself out a little every time the team does a big climb and lose sight of why I train, diet, and prepare so hard in the first place. I love the Alaskan mountain range. I love climbing. I love climbing with Matt... So I know I need to stay fit and healthy in order to keep climbing with him ... but fitness and health are mental and spiritual, not just physiological.

Having said all that, instead of unleashing my intensity so early in the game (10 mo), I think maybe I’ll try a little more patience and finesse this time ... you know, ease my way in so that (1) I don’t burn myself out, (2) I remain healthy, and (3) I can get my skill work down and tap into the rage only when I really need it. Don’t get me wrong, my intensity will undoubtedly increase as we get closer to the expedition date, but I also wanna save a lil sum’in sum’in for that last push.

Pre (pick 2):

• 100 double unders in 3 sets ... getting better, but there are definitely tweak opportunities
• 5? ab wheel... I was “on a roll” but ran out of time for class

Press: 4x6 @ 75#
Arms feel really weak after all those pushups last night ... I had failures at round 3 & 4 but had to keep going. That's the price you pay for going off the reservation, so to speak. Oh well, my body can handle it ... it's my ego that's the problem!  :)

WOD: 15 min AMRAP @ 7 rounds 12 situps?

• 10 Burpees
• 15 Russian Kettlebell Swings (2/1.5 pood)
• 20 Sit-upsPost – 4×10 YTWL

Me mountain girl, me like carry odd-shaped heavy sh*t. I officially loooooove all things kettlebell. Hips made the work more of a rest... which is also what I did on the situps ... yeah, a little sore after yesterday’s suitcase WOD and m y pre-WOD ab wheel...

Ok, so I admit I lost count, but I know I was about 6-7 situps behind Rachel. She and Tiff are beastesses! Every time I nip ahead on KBS or burpees, Rachel flies by me during the situps! Awesome work, girl! It was SOOO fun chasing the young guns!

I want more KINESTHETIC AWARENESS!

Pre-WOD @ 3 rounds of
A1 – 1 min AMRAP of Handstand Push-ups (rest 1 minute)
A2 – 1 min AMRAP of double-unders (rest 1 minute)
A3 – 1 Rope Climb (rest 1 minute)

WOD 3 Rounds @ 4:36 - 3:01 - 3:46
- 20 KB Swings (1 pood)
- 20 Wall Balls (14#, then 12#)
- 500M Row
- Rest 3 minutes

That's ok, though. Thanks to the infinite patience of Bryce and Glenn, I managed today's WOD of delight ... Josh kept me on my toes and moving! Woo! I love the young guns - they are badass!

I underestimated the WB @ 14# and moved to a 12# in round 1 when I noticed how poorly I was moving on the bottom ... it made a huge difference and I'm ok ditching the ego. I was able to keep my row between 1:55-2:10 throughout all rounds as well as go unbroken on KBS - it felt tough, but really good! I'm digging the kettlebells!

Post: POSE practise, rope climbs (great TTB cue, Bryce!), and then my "pick 2" of double-unders and deadhangs @ 4-3-2-2 ...

I want to broaden my kinesthetic awareness and build a quicker response ... working into yogic inversions like bakasana or Baddha Hasta Shirshasana? Check. Doing gymnastics handstand inversion tappy shoulder thingys on the spot? Um. Not so much... in fact, not even close.

Thu 9 June & Fri 10 June Workouts

I want to do Fran on Saturday, but the annual H2O Warehouse Sale beckons and I have a wedding to plan for!

Thu 9 June

Rest Day

Friday 10 June

2 Rounds for time of: (25 min cap)

• 400M Run
• 15 KB Snatches left arm (1.5/1 pood)
• 400M MB Run (20/14)
• 15 KB Snatches right arm (1.5/1 pood)

yeah … so I totally blew my chances for greatness! … I ate within an hour of the WOD … not good. Had to walk some so Bryce wouldn’t have to follow me with a pail (plus I suck at running) … but I learned KB snatchy thing for first time and that was incredibly fun!

KBS good, lifting rubber keggy thing good, running with full stomach BAD … 13:29 … really bad ... in a pukie kinda way

oh yeah, I did a “pick 2″ on my list for post-WOD

• 10min on versaclimber (80+ spm) 
• deadhangs @ 3-3-4-2 (slowly getting there)

Back to work!

Monday 5/30

Memorial Day WOD

Randy

Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member was killed February 6, 2008 in the line of duty. Officer Simmons is survived by his wife and two children. This is my 2nd year doing this WOD to honour that thin blue line. I love and admire Matt so much, it hurts.

75 power snatches (55#) @ 6:51 … I’d have preferred to go at 50#, but we don’t have a 33# women’s bar ... regardless, this is a :47 gain from 7:38!!! yay!

This is one of my favorite workouts because it feels the most “natural” to me - the ROM feels like when I pick up my backpack so I don’t psyche myself out. Today was my first day back since being sick last week and then judging CF Regionals 12 hours a day all weekend ... so I was looking forward to it.

Overall, I still feel weak and the tank still feels small, but overall, I feel “cleaner”, I’m not as grouchy, and I’m recovering better. Perhaps this is a sign that the paleo diet is starting to kick in and I just need to up the caloric intake and toughen up mentally. yay!

Tuesday 5/31

Pre-WOD:
Press 5 x 65-75-80-85(3) ... PR was 90, so I have some work to do. I posted video of the round I failed.

WOD @ home
30-20-10 reps of: (8 min cap)

Push Press (65#)

Kettlebell Swings (1 pood)

6:58... slow, felt weak, and lack 33# bar to scale down at home, but my goal was to go unbroken and keep sub 7:00 ... which I barely did (yay!)

Post-WOD:
10 deadhangs: 3-3-2-2 (I'll get you #4!!!)
20 TTB: 7-5-5-3 still kipping in between but was able to string 2 together a couple of times (yay!)
50 DU: 6-17-21-12 breaking less - I pretended I was Paws!

---

Hey! I just now noticed that this is the 2nd sub-7:00 workout I’ve done this week. Cool!

ranking from 1-10 so far...
sleep: 9
diet: 9
health: 7
stress: 5
recovery: 8
mental energy: 8
physical energy: 7

Notes: I confess that I’m still not feeling my “GRRR” yet ... Rudy is right about finding the right priorities and setting goals accordingly ... without them, that sense of urgency, commitment, and inner drive won’t be there to push you. I love to climb and the mountains motivate me like no other, but I always find myself mentally wandering until the 6-9 month mark comes around and it hits me like a ton of bricks that it’s time to work. Truthfully, I’m finding the mental/emotional aspect to be my biggest struggle because I want to be more consistent with my training year-round instead of seasonally.

Matt is really good at that and is so disciplined - he’s a good role model in that respect so I just have to keep at it. On a related note, I’ve been v-consistent with my paleo diet and Matt has been inspired to follow suit. I love a good win-win situation!

Wed 5/18 WOD

WOD @ home

5 Rounds @ 23:44
5 Wall Climbs
10 Burpees
10 KB Snatch (per arm)
Rest 2 minute

… the rest in between made a HUGE difference in recovering for next round … I kinda wish I thought to track time per round, though

KB Snatch was awkward at first, but when I figured it out, they went unbroken. I really like wall climbs but burpees…not so much. We have a tumultuous relationship

Skills @ CFC

Did the Foundations class with Kurt and Rachel @ 7pm to work on ROM integrity. Foundations class is really great – learned new ways of doing old things and got opportunity to nick bad habits. Really, really great!

Lesson learned: Climbing makes me quad-dominant so a few glute/ham cues (“rotating dinner plate” and “stretching the string”) made a big difference. Will have to work on this a lot so I don’t default to old habits in WODs.

Self-analysis: I can really see a difference in performance working out at CFC and @ home. I recognize the pack animal in me and the need for group stimuli to push through or get aggressive. Not sure if it’s influenced growing up in a large family or always being part of a climbing team, but I work best with at least 1 person there “mushing” me. I thought about this a lot and realise that if Matt and I are climbing solo, I need to be more self-motivating and self-disciplined. Don’t get me wrong, I can still do it, I’m just saying I observed better performance.

BEST. CHIPPER. EVER.

As I get my head back into it, I reflect on the why’s and the how’s. Rudy, AKA “Jedi Mind Trick Coach”, asked me what my general analysis was of my time management. Without going into detail, I sent a few bullet points. Now, there is a reason why I call him “Jedi Mind Trick Coach”... instead of replying with a few suggestions as I expected, he asked me what my next steps were.

Best way to mess with someone who likes to analyse and study things is to ask them an open question... ‘nuff said.

I guess I’m talking about all this because the training plan process that I’m going through with Rudy coaching me along is like a chipper. It’s not like I’m doing anything really new, but more about how I can do things better. I’m learning to do things for myself... I’m learning to keep things simple... and I’m learning to plan more efficient training so that I can keep climbing while I’m in school and after menopause.

I guess my next steps will be to (1) deal with the bullet points, then (2) define the 2 measurements he suggested: Heavy and Long (more about this later)

What I like about Rudy and Bryce’s coaching is that that they force me to keep things simple, disciplined, and focused. Truth be told, I won’t struggle with movement integrity as much as I’ll struggle with the former ... and that is why I love crossfit and the coaches at CFC. Matt says I’m a bunny because I just hop-hop-hop along in life without a care in the world. He may be right, but perhaps not for long.

---

So yesterday ...

Skill: Front Squat 3×3

Jessica, AKA “The Blond Fury”, and I agreed to take it easier (1) because we wanted to save something for the chipper and (2) because we didn’t have time to change shoes.

Having blathered that, we checked our egos and focused on quality over quantity. I don’t remember how heavy we worked up to (65-75-85#?), but it was all nice and solid. Worked the elbows, good knee tracking, and stable heels.

Unlike the skill work, the WOD was a little ... messier ...

Chipper for time @ 32:48?
100 Air Squats
90 Box Jumps (16”)
80 Sit-ups
70 Wall Balls (10#)
60 Kettlebell Swings (1 pood)
50 Push-ups (on knees)
40 Pull-ups
30 Burpees
20 Toes-to-Bar
10 Handstand Push-ups (2 mats) 

I suffered a bit but this was GREAT because this is my kind of workout. Set a pace, stay on it, and chip away at it until it’s done. Broke the air squats into 30’s and was pleased I could keep hitting depth. Box jumps started out bad as my quads rebelled, but then I got into a groove and strung 5-10 at a time. My ego wanted me to go unbroken, but my brain said to leave something for the wall balls. Had to fight for unbroken situps and got annoyed when my body rebelled against the WBs on the last 10-15 reps. Checked my ego again and did steady pushups on knees (10’s and 5’s), but I got frustrated during the pullups because my grip and lats just fell apart. Burpees and TTB were slow, but steady. Good news is that I only fell on my head only once during the HSPUs. Overall, it was very fun, but it’s frustrating when your body just won’t do what you tell it to!

Observation. I can remember play-by-play during chippers like this, but I suddenly have alzheimers during those short, sprinty WODs! Oh well. It’s all good and I was happy to get my “GRRR!” on.

BEST. CHIPPER. EVER.

Seriously, it was inspired. Bryce is sadistic, but he’s a genius. This torture session MUST have been of his doing because it seemed rather tall-people oriented (just sayin’). But no name? Personally, I thought it was epic and deserves one. So here are a few that might come to mind:

"Bryce" ... obviously
"Ultimate Failure" ... does this really need explanation?! ... really?!
"Lava Ladder" ... steady flow that burns the heck out of everything in it’s path.
"Anxiety Attack" ... because this is how you feel until you call time.

---

yesterday ...

Sleep: 7-9hrs?! wow!

Strength: 80%-ish

Mental energy: 8

Physical energy: 8

Diet: 6 ... this is annoying. I'm going to start logging today.

Health: a bit of cloggy lung... poo

Stress: 8 ... my professor is sadistic ... more like bastard sadistic instead of make-you-better Bryce kinda sadistic.

20100312 Training: Chipper

Metcon @ 22min something

100 Box Jumps (20")

80 KBS 1 pood)

60 Wall Balls

40 pull-ups

20 cals on the rower

chip, chip, chip away. adam, ali, and tim were awesome pushing me through tonight... i was slow, but steady until the pullups ... then broken all over the place (literally and figuratively) ... finished right around 22 something. this might have been interesting scaled with my weight belt and no mini-band helping my sleep-deprived rear get through.

Knee pretty sore from my weighted run. I landed funny I think and it showed in my box jumps. Also not enough good calories. Dragging ass all week

I really need to sleep

Posted via email from Tery's Diet & Training

20100216 Training: Chipping Away

No doubt about it, the expedition is getting close. Having said that (Jenn!), skills, fitness, cold-weather, and mental training will continue until we board the Otter that will get us on the glacier.

I practiced knot-tying with my mitts on today while Matt did ran to/from work with a 75lb heavy pack.

Sound like a strange skills to develop? Perhaps. But imagine trying to set up a shelter, hump out your cache, or tie out an anchor when it's -20f, winds are a zippy 50+MPH, and snow is whipping your face to shreds. Yeah, these are things we want to do quickly, efficiently, and without mistake.

Truthfully, I am confident I can reach my fitness goals, it's just that I've gotta get my mental game on. I just don't feel as focused and confident. I feel overwhelmed. School full-time,

Anyway,

DL @ 145(5)-168(5)-191(13)

Metcon: 8 rounds + 3 Hang Cleans
Hang Cleans @ 65lb
KBS @ 40lb

Mean workout, but great. I can feel the DOMs coming! Yay!

I spoke with Coach for a few minutes to talk about my training strategy. He validated a lot of my thoughts but I need to continue working on them. Wish I had someone to bounce things off of and get advice that's more specific to training for the expedition.

Oh yeah, it's on.

20100201 Training: Hell's Half Acre Regional

Press 5-3-1+ reps of 1RM @ 67.5%/76.5%/85.5%
53-75-81(5)
It felt good, but I'd hoped for more reps than 5. Enjoyed doing this part with Liz.

Metcon (from 2009 Hell's Half Acre Regional) @ 6:59
21-15-9

• Box jump (21")
• Kettlebell swings (1 pood/36lbs)
• Sumo-deadlift high-pull (60lbs)

I didn't feel as efficient on the KBS as I usually would, my guess is that I need to strengthen my quads and hamstrings more. It was a good workout and I was glad to sneak in under 7:00 ... I could hear Coach pushing me to make the deadline. It was not pleasant.

20100125 WOD: chipping away

Still chipping away. I'm glad I stopped myself during yesterday's WOD, I was getting really faint and was given yet another reminder that I am not 100%. I was honestly bummed, but it's time to move on. It is, after all, just 1 workout and I have tomorrow.

With that said,

Today's WOD:
Strength: Press 3-3-3+ (use CF Total 1RM @ 63%-72%-81%)

Metcon, 3 rounds:
Work 1 minute at each station for total reps:
- Wall ball
- KBS (53/35)
- Double-unders
- Rest

Optional Post-WOD: 3x max HSPU (90 seconds rest)

---

Press: 53-63-73(4)
HSPU: 10-9-7 w/ bands

WB @ 12: 25-24-22
KB @ 25: 20-17-19
DU's that I bombed: 5-10-7
Total: 159

Went lighter than usual on metcon given recovery. I'm convinced that DU's are a perishable skill ... and that my jumprope had it out for me tonight. If Rudy hadn't been watching, I'd have burned the thing.

HSPU were tough, but it felt good to get full range of motion with band stability and being about 18lbs underweight ;) Presses felt heavy ... still weak and not quite back in my rythym, but getting there bit by bit. 104 days

2009 11 22 WOD #2 - I did it!

apologies for not posting this last night, but better late than never!

Workout #2 @ 7pm
This was actualy a Makeup for Monday. My schedule was buggered so I had to hold out.

Metabolic Conditioning
Time: 10:12
- 20 Chest to Bar Pullups
- 30 Bench Presses @ 75lbs
- 40 Kettle Bell Swings @ 40lbs
- 50 Wall Ball throws @ 14lbs

This was pretty hard, but I finished! (not that going DNF was an option, but I'm glad regardless!)

My first double WOD day and pretty excited I did it. All in all, a good day. I'm glad we found Crossfit - it's really improved performance, training efficiency, and conditioning.

2009 10 24 WOD

Strength: Hang power snatch 5-5-5 @ 53-63-83(1)

 

MetCon 12min AMRAP: 7 rounds + 3TTB

• 5 Toe-to-bars (TTB)
• 10 Kettlebell swings (KB)
• 15 Squats

35# KB all unbroken except for 1 sweaty hand slip ... probably should try 40-45# next time and a little chalk ;)

 

TTB onesies/twosies, but ok (and a vast improvement than where i started!)

 

Put a concerted effort into practising "alex's zen" workout mode - but the WODs are still making me cry and mutter obscenities towards the end. it's all good, though. i'm getting through "survival mode" and more into "performance mode" now… let's see how this evolves

 

I also signed up for the "Linda" challenge (TBD), I don't know how I'll do, but it certainly looks like a hoot . . . and a good diversion while I try to get into school, sell the condo, and minimise financial hemorrhaging!

20091013 - "Eva lite" WOD Makeup

OMG. All CrossFit WODs are hellish, but this was hell+5 to say the least.

I confess that making it up today after going out last night with the girls was poor judgement - I could have done today's and made this one up tomorrow, but I must persist.

Metcon 3 Rounds @ 28:48
- 800m Run
- 30 Kettlebell swings (35#)
- 30 Pull ups

I should have taken today off ... I don't recover as readily as the younger cats so i may try doing 2on-1off for a while although overall performance was solid poo, i was pleased at the fact that i didn't cry, wail, or collapse like a wet rag. always a bright side!

2009 09 30 Rolling Deep

Strength: Push jerk (5-5-5)
Did an extra round at 53lb to warm up, then 53-73-83 ... my body felt like it could do more, but it's important for me to nail down the mechanics since I'm still new. (oooh ... if I only had those lovely Rogue Do-Wins)

Video of my mediocre push jerks (hope it shows up):


Metcon: 4 Rounds
- 400m Run (last 2 rounds on row)
- 10 Front Squats (53lbs)
- 10 Kettlebell swings (35lbs)

I think I should have pushed harder and not break up the sets - it lost me a lot of time. Mediocre squat depth on last round. Flipping IT band stinging me so I ended up on the rower again. Mediocre performance, IMHO

2009 09 10 “Fight Gone Something Else”

FGB-lite kicked my patukas yesterday

3 rounds for score
1min break in between rounds
1min each exercise
1 point for each rep

KB 20+15+12
BURP 10+8+9
DU 1+0+1
HPC 24+16+12
PU 8+7+5

148 … double unders just joined pullups and pushups on my suck list. they’re all just awful

i need to develop a little speed and coordination. with practice, i should be able to clear 200 next time

the bright side is that there’s no where to go but up!

2009 08 31 WOD

Warm-Up:
- 800m row instead of run ... big sigh
- 45 sec forearm bridge
- 15 pushups Pullup hold-thingys (failed miserably, clearly a skill to work on!)
... there was something else, but I forgot, honestly.

I have post-WOD memory loss - where traumatic moments are blocked from memory (kidding! Seriously though, I don't remember at all, but I'm sure it wasn't easy)

Metcon: 7:38 @ 3 rounds of
- 10 HPC @ 43lbs
- 15 Burpees @ 25lbs
- 20 KB swings @ 20lbs

i think if i went a little higher in weight, i could've still made the sub-10min goal ... but it could also be my ego ... i did cry midway through round 3, after all