You're welcome!

You're welcome.  Really, it was nothing, nothing at all.

No, really.  I LIKE sharing what I have to give with my friends at the gym.  Including my cold germs.

Wednesday was a rest day.  Slept from 11:30 until 8:00 a.m.  Had a fun shift in the gym.  Felt a little like a cold was setting in.  Hit bed at around 11:00.  Fell asleep closer to 12:00 and was out until 8:30.  Woke up feeling okay-ish but kind of not awesome.

By 11:00 a.m., I was popping extra strength tylenol and kind of feeling amazed at how sweaty a person can get while sitting all still and quiet in an office chair.

By the afternoon - SWASS.  Wrote a communications tactics piece and tried to ignore it.  I was even wearing my Lulu pants under a sweater dress.  Those feckers are supposed to breath.  More extra strength tylenol.

By 5:00, my hair follicles have become very aware.  I have a fever despite the massive tylenol dosages.  What do I do?

Go home?                         no

Go home to bed?                           no

Go to the doctor and then home to bed?            um, no

Go PR on the clean and jerk whilst sharing your cold bug?         yep

In my defense, I had begged Robin to have Dallas move up oly club to 6:00.  He rearranged his schedule and then most of the people who said they'd sign up didn't.  I really didn't want to ditch.  Also, he is a really good oly coach and I'm starting to make some headway with my faulty technique.

Anyways, training was as follows:
Clean and Jerk 1′s @ 125, 135, 145lbs (Counts for CrossFit PR!!!)
3′s @ 125
Snatch OTM @ 85lbs
Bench 3×5 @ 105lbs
Around the world/strict toes to bar: mixed it up and did 20 in total
10 min amrap towel pull ups, pistols: 4+12

Jerk was a press out.  Dallas noted I might be better served training push jerk and that my landing seems to be the problem.  I don't drop straight down once the weight gets heavy for me but instead try to shove it out in front.  So, maybe it's not switching to push jerk but being less of a raging chicken.  Ha!  The AMRAP was completed as slowly as possible, which defeats the idea of an AMRAP entirely.

It's about 12:30 and I'm hitting the hay.  No work tomorrow (yay!) so I'm going to go share my bug with shoppers at the mall if I'm well enough to venture forth (i.e. I take even larger doses of tylenol).  You're welcome!   I'm just a giver in that way.

What day is it?

Oh, yeah, Tuesday.  Since I'm no longer posting about my love affair with kale on a daily basis, I kind of forget that I'm still posting my sleep and training.  The good news is the diet is all cleaned up.  Funny how that works...

Monday
Slept until almost 8:30 a.m. that morning.  Rushed around, tired and cranky all day.  So, no surprise that I also had a crappy training session.  Meh.

Snatch 1′s @ 95, 100, 105 (F x a lot… grr)
Snatch 1×3 @ 90lbs
Clean and jerk OTM for 10 minutes @ 115lbs
GHD – done
Metcon with 55lbs = 8:17

As always, though, I felt much less tired and cranky while at the gym and I continued to feel better as the night wore on.  CFR does that.  It's my happy place. 

Tuesday:
Slept from 12:00 until 8:00 a.m. and woke up feeling less bagged than the day before so, woo.  And squats were on the menu.  Any day I am going to squat is a day where I am going to feel like unicorns exploding rainbows from their asses. This image is going on a t-shirt along with the letters "P" and "R".  No, really, it is.  If you want one, let me know.  Bella brand from Flo Print! 

Low bar back squats:
1′s @ 235, 245, 255(PR), 260lbs(PR - and there is more in there for sure)
2′s @ 235lbs
3×3′s @ 220lbs
Snatch Push Press 5@85, 4@95, 3@105, 3@115, 3@125lbs
Good morning 3×5′s @ 125lbs
Turkish Get ups 35, 45, 55lbs (F)
1000m row – 3:48

Everything felt good tonight.

Friday and Saturday

Sleep was okay-ish.  Friday morning I was kind of symptomatic with the dystonia.  Boo-urns to that shitty business.  Didn't get to bed Friday night until Saturday morning (2:30 a.m.) and then was up at 10:00a.m. to make it to the gym to WOD by 11:00a.m.  Saturday night was actually Sunday morning at 1:00 a.m. with sleep until 9:30.  Had some unpleasant dream about kicking the ass of some creepy sex offender in the basement of the mall in Yorkton.  Parkland Mall is in the heart of the community.  Between the zombie killings and the sex offender beatings, my naps are super, happy fun times.  This could explain why it's 11:45pm Sunday evening and I'm blogging about sleep instead of sleeping like a proper person. 

Friday Training:
Back Squat 4×5 @ 200lbs
Shoulder Press 5×3 @ 72lbs
3×15 PLUs (unbroken)
30 second L-sit hold (unbroken because I can’t follow directions)
50 strokes on the rower: 758m

Saturday Training - The Grossest WOD in the World
Taryn shared her workout with us this weekend.  It was really quite disgusting.  The parts I thought would be grossest (thrusters after 30 burpees) really were quite unpleasant.  My results have been edited after being posted to the CFR blog as Ang is a better record keeper than I am and I didn't so much remember how I actually did verses how many more of things she did than me.

You have two minutes to complete each of the following movements before moving onto the next.
2x 20 yard suicide Sprints: 52 seconds (I think – same as Ang)
15 105lb OHS: 59 seconds (unbroken)
30 burpees: 1:33 (unbroken)
15 105lb thrusters: 8 (these were horrible)
300m row 1: ?
300m row 2: 1:18
300m row 3: 1:17
15 105lb clean and jerks: 10 (power cleans and jerks instead of a proper clean as I am again, unable to follow directions)

The end of the boring food posts

No more boring food posts.  Between that and trying to make weight for Last Chance, I see it as a recipe for a giant food meltdown where I end up curled in the fetal position covered with cookie crumbs.

I'll still post my training logs and sleep, though, as the blog seems kind of a handy place to stuff that info.

Sleep - 11:45-8:30a.m.  Didn't want to get up.  Dreamed I killed a zombie with a stick.  Pretty low energy today and the dystonia is kicking up.  Giving myself a pep talk to go be a badass in the gym after work.

Snatch 5×1 @ 90lbs
Clean and Jerk 3×1 @ 120lbs
Front squat x 1 @ 180, 3×3 @ 170lbs
Romanian Deadlifts @ 100lbs
3 sets DU’s @ 82, 42, 72
Yesterday’s metcon (5 rounds of 10 135lb power cleans, 10 burpees) in 14:12 as rx'd

Lifts felt east and light tonight, save for the first front squat.  Oly seems to be coming along nicely.  Also, I think the wall walks are helping, too.  Been making sure to do them in my warm ups and cool downs. 

Feeling some momentum...

The last few days, I'm starting to feel a bit of momentum with my training.  It's nice.

Sleep:  11:40 p.m. until 8:00 a.m.  Um, where I'm not feeling momentum is when I get out of bed in the morning.  Recovery is fricking awesome but I'm dragging my ass in the mornings.

This song was in my head:


I didn't even watch Clerks today!

18 days out

Today is beef and carrots.  My carrots taste like soap.  They should, instead, taste like buttery ghee.  Boo to that.

Breakfast, lunch and more lunch

PWO Meal at 10:00 p.m.

Training for today:
Front squats – 185, 190, 195, 200lbs (PR)
Snatch x 5 @ 85lbs
Snatch pulls 3x105lbs, 2x110lbs
50 35lb weighted sit ups – unbroken (yay for having a short torso!)
10-20-30-40-50-40-30-20-10 of double unders and 35lb kettlebell swings in 16:48

Uh, the max deadlifts on the weekend combined with high rep bell swings have toasted the crap out of my lower back.  It's been iced and mashed around on a couple of floor hockey balls.  It was TIGHT!  Glad tomorrow is a rest day.  Snatches felt good.  Anne-Marie said I was pulling with my back on some of the snatch pulls and on one of the snatches.  The front squats felt really good tonight... not heavy at all.  I have more than 200lbs in me for sure.  Depth on the 200lbs was just barely legit but there was no need to be tentative about getting down.  Will definitely be giving it a go again.


Here's what's in the oven for tomorrow: chicken thighs and breasts roasted with garlic, lemon, olive oil, oregano and basil.  Mmmm.

Sleep:  12:00 a.m. until 8:00 a.m.

19 Days Out

I should know not to step on the bloody scale at this time of the month.  Grr.  I did a quick check a week ago and was only 1 pound off of my weight class and I'm now a good 7lbs off.  *sigh*  It's water.  But I still don't like being that far off this close.  This is my one major complaint about powerlifting.  Well, that and singlets.  No one looks good in a singlet.  I DO NOT LIKE CARING ABOUT THE MOFO'ING SCALE!!!!!

I can qualify for Nationals at 63kilos.  I can't in the 69 class.  So, crossing my fingers.

Here was what breakfast, lunch and more lunch looked like:

Kind of a ground free range pork goulash with eggplant, zucchini, peppers, red onion, garlic, tomatoes (both fresh and sundried) and mushrooms.  Made it zippy with hot chili garlic paste, balsamic vinegar and fresh basil and oregano.  It wasn't bad.

And here's supper.  Oh, gee.  It looks the same.  Only in a bowl.  With some baby mandarin oranges.  Mmmm.  Babies.  Delicious.

Training today:
Clean and jerk waves @ 70%x2, 75% x 1, 80% x 1 (105, 110, 115lbs) x 3
Clean pulls @  100%x5 (155lbs) 110%x5 (175lbs), 120%x5x2 (185lbs... dear gawd how does Katie Hogan pclean this weight)
25 ring dips in as few sets as possible (3-3-3-3-3-3-3-4)
Jackie as rx'd (1000m row, 50 45lb thrusters, 30 pull ups) in 8:22 (PR)

Sleep: 12:00 a.m. until 8:00 a.m.  Had a hard time falling asleep, though.

Let's Do a Triple

Slept from 1:00 a.m. until about 9:30 a.m. but it was choppy and not of good quality.

After I woke up, I ate a small bowl of ginger-peach pork and baby carrots.  No photo.  Wanted something in my belly but not a lot.

WODS were as follows:
Bench Press: 1's @ 105lbs, 115lbs, 121lbs (F - I NEED 121 for Nationals... dammit!)
Deadlift 1's @ 241lbs, 271lbs, 281lbs (F - I was a weiner, this should have gone up but I chickened out)

Metcon #1
250m row, 15  burpees, 20 55lb kettlebell swings to overhead, 15 burpees, 250m row in 5:02 (unbrokenish, lost my rhythm on the 17th swing but didn't put down bell and it wasted some time and I paused about 10 burpees into the last set to swear and then went to the wrong rower and had to dick around with the damper... time waster - need to be more organized and envision WOD before doing it)

Metcon #2:  Fran
21-15-9 65lb thrusters, pull ups in 4:11 (19 seconds slower than my PR but I'm cool with it)



On the way home, picked up more ghee and an apple.  Ate the apple.  Used the ghee to make more sweet potatoes.

As I cooked the sweet potatoes (and typed this up, I ate a bowl of pork)

And then I ate a bowl of just sweet potatoes. I ate it all before I remembered to take a photo.

Still hungry so I ate a bowl of half pork, half sweet potatoes. Now am finally full.

Time to shower. I have a fete to attend this evening and I smell like a goat.

Ginger Peach Pork and Mead + Ribs

Ginger-Peach Pork

Ginger Spice Rub for Pork:
1 tbsp each of ginger, garlic powder and onion powder
1tsp sea salt

Crust pork in the spice rub.  You'll have some left over.  No worries.

Add: 2 mashed up peaches (I used jarred peaches that my mom preserved last summer - nothing added) and 1/2 cup white wine.

Cook for 8 hours at 215F.  Leave the pork to sit and breath while you reduce down the drippings in a sauce pan.  Add more wine if desired.  Once this is done, shred the pork and then pour the reduction on the pulled pork and enjoy.

So, ate this for a late "breakfast" at around noon along with a tomato and macadamia nut mayo.  Something that looks like this will also be my "lunch".

For the party tonight, I'm bringing braised beef ribs.  And they're MADE WITH MEAD.  Oh yeah....

Braised Drunk Beef Ribs
First, crust your beef ribs in a mix of garlic, onion, sea salt and pepper:

 Then, in a very hot cast iron skillet, quickly sear each side.  We're talking kissing the pan for only a few seconds:

While your skillet is still hot, take a cup of either wine (or in this case, mead) and pour it in.  Stir it up to get the drippings, then pour over the meat.

After that, layer in a good quality pot (I heart my Le Creuset pot).  At this point, I add MacKay's sweet onion relish.  It's NOT paleo because of the sugar in it but it's lovely and I'm about to dump a cup of liquor on these anyways so I'm not getting picky here.  For gluten-avoiders, some brands of this kind of product (Mrs. Bridges, I'm looking at you) are made with malt vinegar.  The MacKay stuff is fine. 

Cook for 6 hours at 275F (or 4 hours at 300F) - it doesn't matter.  Then, you're going to reduce the drippings and then pour the reduction over the ribs and serve.

And here is the finished product.

I brought none home. 

At the party, I had Hardcore's infamous bacon sweet potato pie and dark chocolate bark along with Kim Fly's delicious Christmas brussel sprouts (HATE brussel sprouts but DANG these are good), my mead ribs, Sarah's garlicy roast beasty goodness and Marcia's chocolate coated bacon (sweet+salty=win).   And I want Hardcore to be my personal chef.  I could only pay her in adoration, though.

Impromptu rest day.  At work until at least 6:00 and then the CFR Christmas party after.  Tomorrow now looks like it's a triple (oi!) so a day of rest in advance is probably not gonna kill me.

Sleep: 12:00 until 8:30.  Day off work but have to go in from 1:00-6:00.  Time of year is bloody nuts.

Staff Christmas Lunch Today

After no sugar yesterday, today I had an amazeballs dessert at our staff lunch at Table 10.  So freaking good.

Breakfast... beast and tomato... didn't take a photo.

Lunch... I failed to take a photo.  It was a spinach salad with apple, walnuts and whatnot topped with two grilled chicken breasts.  Delicious!

Then came the Creme Caramel with Brittle (nomnomnomnomnomnomnomnomnomnom)

^Table 10 is fantastic for offering so many gluten free choices and there's no question if you tell them you have a gluten allergy, you will not accidentally get bombed.  They are very careful and knowledgeable and everything is made from scratch in house.  They know EVERYTHING that is in their food.  LOVE this restaurant.   And the food is lovely.

Then there was more beef and tomato.  Again... no photo.

Training was as follows:

Barski cleans @ 115
Clean Pulls @ 155
Clean Deadlift @ 180
BTN Jerks from Blocks up to 115 (Landing seems to be a big issue)
3/5 Kelly overboard as rx’d in 19:42. I was very pleased it wasn’t 5/5 Kelly.

Quick trip to the grocery store for some Kick Ass coffee, pork roasts, eggs and an apple.  The apple didn't survive long enough for me to take a photo of it.

Got home, did up six eggs in ghee, warmed up the rest of the kale and added a good sized serving of roasted yam. 

It doesn't look like it, possibly because this is a top down shot of a pasta bowl, but this is a bucketload of food.  I'm actually pretty full and I usually don't get full (meat sweats the other day notwithstanding).

Sleep:  12:00 until 8:15.  Hard time getting up this morning.  Dystonia was pretty bad - lots of brain fog and I was a right gimp all morning.  Like, gimpy as in the staff at the restaurant were totally nice to me and spoke just a bit slower and gave me concern-for-my-wellbeing face as I lurched around gimpy.  I kind of feel bad out in public like that.  Most people really are inherently quite nice and you can see how nervous they become when faced with, well, me.  They don't quite know what to do or how to act and don't want to be offensive but also just want to help. 

Anyhoodle, mix that with the increase in sugar cravings, the bitchy mood and a slight increase on the scale...  Stupid moon time.

Two Days, One Post

There's a dated pop culture reference for you.

Today's Post:
While having coffee, I at this:

Then for breakfast, lunch and more lunch, I had something that looked like this but only in a tupperware container at my desk:

Then I worked at the gym and ran errands after work work.  At the grocery store, I was hungry and tempted by gluten free cookies (see yesterday for why I might be craving sugar).

Got home, roasted some kale and guess what I ate again.  Yep, Moroccan beef and kale.

The yams I bought and am now roasting with ghee and pumpkin pie spice are also going to make their way into mah belleh as well.  They smell divine.

Ps.  Today was a rest day.  It felt good.  Work was also not particularly stressful.

Sleep: 11:30 p.m. to 8:00 a.m - Actually didn't fall asleep until 12:00 a.m. but what I got (8 hours) was solid.


Yesterday's Post
Diet was kind of shite.  Feeling, uh, hormonally challenged.

Breakfast, Lunch and More Lunch was coconut chicken soup.

Then I ate about 12 of these.  SUGAR RUSH!!!!

WOOOOOOOOOOOOO!!!!!!!!!!!
                                                                                                              crash

Training was okay.  Squats didn't feel quite as awesome as per usual.  I'm blaming stress.  Today was a stressful day and I was a right cranky sow by the time I made it to the gym.  The gym made it better but, still, being pissy pants doesn't make for good squats.

Back squat (low bar) 1′s @ 235, 245, 255lbs (F)
X 2 @ 90% (225 – F)
X3X3 @ 85% (205)
Good mornings 5/5/5 @ 115lbs
Pull ups 15-15-15 (unbroken yay!)
Sit ups x 50 with 30lbs (unbroken yay!)
Metcon with 4 hspus, 8 55lb swings, 12 pistols – 4 rounds
Unbroken DU’s – 60, 105 (PR), 67

When I got home, I quicky downed some Moroccan Pulled Beef and Roasted Kale

And then went out for coffee and had an herbal tea with cream and honey and a gluten-free cookie. Not so cave girl but yummy.  It was within the two hour window PWO when I was all nice and insulin sensitive and my body was looking to replace glycogen.

Woke up the next day (uh, today as I type this) feeling pretty good and recovered.  But, yeah, as I mentioned in today's post, I was crave-y today and I think it's because I had such a sugar hit yesterday.  And yesterday's sugar hit was all thanks to less sleep, lady hormone timing and a seriously stressful day.

Sleep 12:00 a.m. to 7:30 a.m. - 7.5 hours and not solid.

Well, that's better.

From this...

To this...

Tastes lovely, too.  Recipe is in yesterday's post.

Coconut chicken soup x 3 today.  And it really is too salty.  Woke up with my face like a balloon this a.m.

The meat and spiced yams (these are bloody amazing, FYI), I'll save for PWO this evening.

PWO meal: Moroccon pulled beef, spiced roasted yams and tomato with macadamia nut mayo

And more meat!  With some melted ghee on top. Still hungy!

Training tonight was as follows:
Barski Snatch triples @ 70% (75lbs) x 5
Snatch pulls @ 110lbsx3x2
Snatch deads @ 135lbsx3x2
Snatch push press 3x5 @ 105lbs (love the jerk blocks for these!)
Then, it was a mix of untimed movements.  5 rounds of:
 - 5 (1=L+R) Ring extensions
 - 5 forward rolls
 - 5 backwards rolls
 - 10 Sot's Press

Here's a link to a video of a demo.  Liked the ring extensions.  Rolls made me feel kind of drunk.  The Sot's press is HARD!

Yep!  Still hungy.  MOAR!!!!

Sleep: 11:00p.m. un til 8:00 a.m. with an hour missing at about 5:00 a.m.

Mayo and Other Recipes

I realized I don`t have just a plain old mayo recipe on here.  Not sure where I stole this one from but it`s pretty basic.

In a food processor, whiz up:
1 large egg
1/2 tsp mustard powder
the juice of half a lemon OR 1 tbsp white vinegar
sea salt (to taste)

Slowly add:
1 cup oil (olive oil and macadamia nut oil both produce strongly-flavoured mayos... I like both but macadamia nut is my current raining favourite).  Continue processing until the mixture thickens and all of the oil is whipped.

Put into a glass jar and refrigerate.

First meal was 6 eggs fried in ghee and a red tomato with half an avocado.  No photo.  The ghee made for some lovely tasting eggs.

Then I had the last of my roast with an entire fresh batch of kale.

Then I had four squares of 85 percent dark chocolate.

Then I came home to cook.  First was the coconut chicken soup.  Used a bit too much fish sauce so it's a little saltier than usual.  Still good though, which relieves me because I'm going to be eating this for at least a few days.  There's lots there.

Ingredients

Click here for a link to the recipe.  I used more chicken this time.  About 2 kilos of chicken thigh.  And here is the full pot and first bowl.

I also made Hardcore Ang's delicious spice mix:

If my horrible penmanship leaves the note indecipherable, it is as follows:
 1 tbsp each of pepper, cumin,
2 tsp of chili powder, curry powder, salt
1 tsp paprika, allspice, cayenne, cinnamon

Then, I used the spice to crust one of those grass fed round steaks I have:

 At this point, I wasn't sure if I wanted to add either ghee or coconut oil.  This stuff is so low in fat, you have to add something to it to slow roast it in the oven.  I opted for coconut milk:

It now looks disgusting.  Regardless, it's going in the oven at 215F overnight and then I'll reduce the juices and it will be delicious, nutritious and no longer look like some kind of prop substance from The Walking Dead.  I'll post a photo once it's beautiful.  And next time I make it, I'll give the ghee a shot in it instead.  The ghee has such a lovely flavour.  It's my new favourite fat.

I also did up the yams.  Mmm, yams.  Peel and cube, toss in pumpkin pie spice, garlic powder, sea salt and cracked pepper.  Melt some ghee and then toss and roast in the oven at 405F until crispy and browned.  Mmm.

Rest day.

Sleep: 2:00 a.m. - 9:30 a.m. (7.5 hours... went out with friends last night.  Had a couple of gin and sodas with fresh lime.  Didn't seem to impact sleep and I had a good visit!)

Ate all the kale. The kale is done.

So, I ended up eating the whole pan of kale so there's no more for today.  Although, this does not preclude me going out and purchasing more.  I'm kind of craving a return to coconut chicken soup, though.  I guess I could always make both.  Mmm...

Pre WOD/Coaching Snacks - Beef and a tomato - Didn't take a photo of it.  It wasn't a huge amount. 

Post WOD was beef, sweet potato, tomato. avocado and an orange

Went and bought some fun new fats.  The ghee tastes like shortbread.  The macadamia nut oil tastes like you'd imagine.  Turning it into mayo.

 The mayo will be put on more tomatoes.  It really it time for some variation.  But not quite yet.  Because I did go to the store.  AND BOUGHT MORE SUCCULENT KALE, BITCHES!

Yes, I had so much, I had to put it in it's own bowl.  Here was the rest of the meal.  Oh, the macadamia-nut mayo tastes damned good.  Very nutty!

WOD today... Anne-Marie was worried about grip fatigue from the PLUs and KB swings and Shae has to do something else because of his healing and stuff.  It was just the three of us and I didn't really want to do the mission profile WOD on my own.  So, and this is bad, but I did a WOD that was not on the plan. Anne-Marie did a make up WOD from earlier int he week.  The one I picked.  Well, it's a goat-fest for me.  Nutt's with a 500m row at the end instead of the run.  Aside from the 10 HSPUs, I can cycle through most of it to make it a long cardio-intensive WOD like the other one. And I was slower with 26:04 as rx'd as my time.  The HSPUs took forever.  The deadlifts were easy and unbroken for 15 at 175.  The 25 24" box jumps were find, save for biffing one of them and ending up with a shin gash.   After that, it was just cardio.  Cardio, cardio, cardio. 100 wall balls of cardio.  Followed by 200 double unders and a 500m row.  I get super gassed by wall balls really quickly so they're something I could definitely use practice on.  Ugh.  And then rowing is always unpleasant.  Both things, along with the HSPUs that I could do more of.  Anyways, it was an enjoyable WOD and it gave me a chance to work my long-light metcon with some skill work at the front end.

Sleep:  11:00 p.m. until 8:00 a.m. - Close to 9 hours of actual sleep too.  Up at 6:00 a.m. but fell asleep again.

Kale obsession

Roasted kale really is that good.  All buttery and seasoned and delicious.  Mmmmmmm....

Okay, this is what my breakfast, lunch and moar lunch looks like today.

 And this beef is thanks to my awesome boss who's family raises hormone-free, grass fed limousin cattle.  Said cow=lovely flavour.  It's very low in fat, though, so I'm glad I didn't go stingy on the fat I used for the roasted kale.

PWO, I had more beef and roasted sweet potatoes with non-paleo ketchup.  This is yesterdays photo.  I was too busy eating it to snap a shot of it.  The serving sizes were quite a bit bigger.

And as I type this I'm eating a bowl of kale.  Also ate a good chunk of it before thinking of taking photo.  So, here's a photo from yesterday.  It was heaping. Likely I will have two

Training was good tonight.
Back Squat 1's @ 230, 240, 250lbs (PR)
x2 @ 90% (225lbs)
x3x3 @ 85% (215lbs)
Muscle Up 3-3-3 (All done in singles)

Metcon of 7 rounds of
7 pendlay rows (55lbs)
7 power cleans (55lbs)
7 push press (55lbs)
20 DU
As rx'd in 7:49.

Sleep: 11:30-7:30 and of good quality.  No dog farts in the middle of the night.