June 18 2015

Slept in until 6:30am.  It felt great!  stumbled out the door to put in laundry load.  Had some breakfast & got work done on my laptop.

Walked Kaelin to school then walked to CrossFit enjoying another fine morning.

Today’s WOD looked like a good one for me:

20min AMRAP
10 C2B Pull Ups
20 Hip Extensions

I have been practicing the butterfly kip specifically in preparation for the C2B pull ups so today I fekt prepared.  Did the 1st set unbroken., thereafter I completed the pull ups in 3 sets each round.  Faster.  Not fast enough.  But getting there.

I was confident with the HSPU and except for round 5 completed them all unbroken.  Round 5 the wheels came off a bit and I fell off the wall twice.  But I recovered in round 6 & 7.  Used the Panchik kip where needed and am finding it effective.

Hip extensions were not a factor.  I wanted to get between 8-10 rounds but managed only 7 + 4.  It was tough!  Pull ups were certainly the limiting factor for me.

Walked home along Dunbar.  Worked most of the afternoon but did take some down time as well.  Sunghee came home for a bit and cooked up a storm.  Went to pick up Kaelin.  Body just starved for carbs I picked up some gluten-free cereal on the walk home and carbed up while Kaelin & I watched Brooklyn Nine-Nine.

Sunghee went out.  Kaelin did homework.  I rested.  Sunghee got home early enough that we got an early bedtime.

Chicken burger, berries & coconut milk, cranberry juice
2 bananas & coconut water

Chicken & sweet potato, berries & coconut milk, 2 prunes, apple

Lunch #2
Chicken & cucumber salad, gluten-free cereal with coconut milk
Salmon with olive oil & balsamic, berries & coconut milk