Say Uncle

Wow - what a crazy week - Jared and I were working hard putting the finishing touches on the new endurance session and it seemed as if the emails just didnt stop. here's a quick wod recap for last week:

MON
Got to the gym early and was mulling over whether to do 90% (which would have been 305#). looked on the whiteboard and saw Pete R started with 305# and went down to 285# - so i just did 285#. then waited only 1 min and did the second part of the wod which was 3rounds of 20 KB swings, 5 KB squat cleans with the left arm, 5 KB push presses with the left arm, 5 KB squat cleans with the right arm, 5 KB push presses with the right arm - rx was 1.5 pood but i did it with 1 pood and finished in 6:18. I was very happy with my time and my all out effort considering the non-existent wait between the strength (deadlift) portion and the met-con (kettlebell) portion of the wod.

TUES
4 person team wod of 5rounds of 120' sled pull (135#), HSPU, Box Jumps (20"), Push Press (95#) with the sled pull being the time keeper. The sled pull got old real quick since your legs were shot from everything else - including getting up for the HSPU - but i had an awesome team at the 545p class and i was glad that i got that wod in before the endurance wod of Death by 10m. I completed 17 rounds and got to 16 in round 18. Great dinner afterward!

WED
Off from wodding but came up with some sweet, perfectly appropriate slogans for CFME during the day and then at night i visited my abuelita who had just flown in from her vacation in Colombia and was staying at my parents house - so i got a good home cooked paleo meal - cauliflower mash is amazing!

THURS
Only did the endurance wod but in my defense it was Tosh. my splits for each of the three rounds were:

200 - 0:36, 0:39, 0:40
400 - 1:24, 1:34, 1:34
600 - 2:23, 2:31, 2:26

I was really happy with the consistency. big thanks to jared for keeping the pace throughout.

FRI
Did HEAVY FBG (95# for the barbell weight, 24" box, and everything with a 20lb weight vest) and was shooting for a score of at least 200. Ended up with 205 so i was really happy with that. my effort throughout was all out and i felt as if i wasnt as fatigued as the last time i did FGB in february - and i'll chalk that up to CF endurance.

SAT
I became an uncle! Say hello to my first nephew Noah Luis Gallic

Please note that im exposing him to CrossFit at a very early age.

SUN

I became Noah's godfather! Here are all of his stats!

Went to my friend Bean's "surprise" birthday party in Toms River where many non paleo mixed drinks were consumed. ("surprise" = both the birthday boy and the guests were surprised to find out it was a surprise party.) so much for doing my tempo at 8am sunday morning

MON
Visited my nephew/godson again. i tried getting a shot of him with his eyes open - since now he is looking around a lot - while holding him but this is the best i got. i think he was doing his best elvis impression

I was supposed to run a 60min tempo at 75% but i averaged a 9:55 mile which meant i ran it at more like 67%. The silver lining was that i went out and did the run period - since i was not in the running mood by the time i finished mowing my lawn at 745pm.

An overall solid week for my wodding and personal life. nutrition was good during the week but then fell off for the weekend - so i need to focus on that these next two weeks prior to the half marathon. Found out that this month's on ramp has 8 people in it - and right after will be the start of the new endurance session - looking forward to a good tuesday!