4/27/10; Combat fit

For time:
100ft ruck lunge (or aslt pack w/25#)
20 weighted pull ups (keep ruck on)
30 HSPUs
40 KB swings (55#)
50 Sit ups
60 Burpees
100ft ruck lunge (or aslt pack w/25#)
20 weighted pull ups

YAY...SUCK!

P.S. Somebody watch the LT on the HSPUs.

Total time- 17:35

Warm up- Run 400m, 1 muscle up (still practicing), push ups, squats, lunges.

WOD- I burned through the lunges, pull ups (10/5/5), HSPUs were done relatively quick, KB swings went well (15/16/9), sit ups were strong (40/10), and then I hit burpees. I literally did 2, then I stopped and had to refocus. I was so dizzy at this point that I thought that I was chasing stars. I felt out of breath and it just plain sucked. It took me well over 5 minutes to get these burpees done. The lunges at the end just sucked and I was able to do them with a little ease, but it sucked none the less. I banged out the last set of pull ups with the ruck on in 4/4/4/3/3/2. At this point, I thought I was going to vomit. It was awesome.

Very challenging WOD. I’m sure I’m going to regret this tomorrow.

3-2-1…GO!

Below is a recipe for cookies that look yummy. I’ll make them this weekend and let everybody know how it tastes. CF level 1 cert this weekend! Totally pumped. Also, I managed to get my first muscleup this past Monday. My goal was to have it done by the time I showed up in Dallas. Win.


Cookies
Paleo Cookies or Bars
4 cups ground almonds
2 cups ground walnuts
1/2 cup dried cranberries
1/2 cup raisins
2 cups honey
1 tsp cinnamon

Bars: Grind nuts in food processor, chop fruit and add, warm honey to make it easier to stir, add it to all other ingredients. Stir mixture and pour onto 9×9 baking pan that is lined with parchment paper.
Bake at 350 for about 30 to 40 min
Cool completely in the refrigerator before you attempt to cut the bars.

Cookies: Cool mixture, then spoon onto parchment paper. The cookies really spread out so don’t make the balls too big or put them too close together.
Bake at 350 for 15 to 20 min.