Yeba

10 rounds: H    Hollow rocks (3) A    Air squats (3) L    Lunges right leg (3) L    Lunges left leg (3) O    Over weight jump (3) W   Weight jump burpees (3) E    Elevated push ups (3) E    Elbow to knee (3) *MOD: med ball crunch* N    Nine minus two double unders (7) *21 SC* Total rep: 31 16:10 @ 10 rounds Happy Halloween, peeps! Today we have this fun Halloween workout which included numbers like 10 and 31 (1031m row for example). Me the cat with Cait, the number-one ceiling fan! It's some kind of American jokes which I don't really get. 

20-16-12-8-4 Jumping squat with bar in back rack position (#45) Good morning with bar on back rack position (#45) Rest 2 minutes 18-14-10-6-2 Pull ups Toe to bar 13:39 @ RX Ripping my hand off doing pull ups and toe to bar. I didn't realize until later. It HURTS. 

3-3-3-2-2-2-1-1-1-1-1 dead lift *increasing weight each time Then:  (x3) 500m rows  * rest 30 seconds between rows #205 PR + 7:14 Holy moly, I did 205 lbs for dead lift! That was totally incredible! Second part rowing, we have to row as hard and quick as possible for time. Dang, I can tell you my hamstrings tight like biatch. Oh, I went for an 1-mile run right after WOD. My legs literally shaking and can't ran properly.

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I baked 2 batches of this, one with chocolate chips, one without (all because ran out of it) and salty. These cookies are soft and unsweetened like regular cookies.  Would definitely make another nut-free version. Ingredients 2 medium ripe bananas 2 flax eggs (2 T flaxseed + 5 T water) 1/2 C salted peanut butter (crunchy or smooth) 2 T refined coconut oil, melted (or canola oil) 1 t vanilla extract 3 T agave nectar (or sub maple syrup, or honey if not vegan) 1 1/2 C gluten free rolled oats 1/2 C oat flour 1/2 C almond meal  1/2 t baking soda 1/2 t baking powder Pinch of sea salt (add more or less depending on saltiness of your PB) 3 T raw walnuts, lightly crushed (or sub other nut) 1/2 C semisweet or dark chocolate chips Directions Preheat oven to 350 degree. In a large bowl combine flax seed and water and let rest for 5 minutes to achieve "eggy" texture. Mash in bananas until well combined, and then add peanut butter...

I  |  II 和你一起像是再自然不过的事 呈现最自然的我和另一个我

50 S-T-O (75#) 50 box jumps 50 wall balls (14#) 50 cal row 16:03 @ RX I was thinking doing 55# and Brandon said Kelsey has bad influence on me. No way am doing 55# but as prescribed. Divided the first three into 10-10-10, and at the end row. Another RX for me. =D

200m run 7 round bear complex: - 1 power clean - 1 front squat - 1 S-T-O - 1 back squat - 1 S-T-O 400m run 5:58 @ 75#

90 sec jump rope 50 lunges 50 push ups 50 sit ups 90 sec jump rope 40 lunges 40 push ups 40 sit ups 90 sec jump rope 30 ....... 90 sec jump rope 20 ....... 90 sec jump rope 10 ....... * jump rope and lunges are SC. 23:08 Being lazy this morning but Allen text me and said "tsk tsk". I feel challenged and decided to kick my ass at 4pm class. Glad I did it.

Adrift from Simon Christen on Vimeo . Stunning work.

50 burpees 40 jump ropes 40 burpees 80 jump ropes 30 burpees 120 jump ropes 20 burpees 160 jump ropes 10 burpees 200 jump ropes *jump rope (SC) 22:08 O.M.G. 50 burpees to start off was horrible. Set new PR for burpees: 150! Arms are totally weak now.

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22-16-10: Front rack lunges (#65) Box dip S-T-O (Shoulder To Overhead) (#65) 12:20 Got new bruises again. Why, oh, why?

1 mile run 25 pull up (band) 800m row 25 box jump 500 jump rope (SC) 25 push up 22:12 I love today's WOD because it is all about cardio. Got a PR for my 1 mile run, 9:38 per mile. Never run this fast.

Freshly prepared guacamole, mango with Tajin seasoning, chips with tomato, onions, and jalapeno dipping. Let's not forget to Micheladas (A Mexican-style beer cocktail with lime juice, hot sauce and Worcestershire sauce). Thanks, Carolina!

2 rounds: 20 HSPU 20 KB swing (26#) 2 rounds: 20 pistol squat 30 V-ups 2 rounds: 20 snatches (55#) 20 box jumps 17:06 Left leg still sucks at pistol squat. Proud of myself holding on to 55 lbs of snatches. Today went for a 3-mile run with Tami before her marathon on Sunday. Had a Cliff bar and a slice of banana bread after the run. 

20 deadlift (135#) 40 wall ball (12#) 20 power clean (85#) 40 box jump 20 OH squat (45#) 40 T2B 20 air squat 15:52 PR for my deadlift and power clean! I almost gave up while doing 85 lbs of power clean because it was so heavy. I can only did 3 times in each time. Thanks to it, now I got new bruises on my chest and left thigh. Proud of myself for hanging there *pat on the shoulder*.

here  |  here I hug lots of people but I love your hug the most.

3 rounds (for time): 20 push ups on weight down/ back lunge-lunge-squat-squat w/weight 20 jump over weight (s/c) 100m run with weight 25# RX 13:00 @ 3 rounds RX Worst part: holding 25 lbs weight doing lunges and squats down and back. Can't imagine my life with the extra 25 pounds.

20 mins to establish: 3 rep back squat then 60 seconds back squat @75% 16 rep @ 95# Last week was really terrible in terms of eating and sleeping behavior. Drink too much of alcohol and mindlessly shovel junk foods down my throat. Especially when Anja bought different kind of snack packs for the kids and me . Yesterday made an effort said "no" to Sam's birthday cake - Guinness peppermint chocolate cake after dinner. Went to bed early and woke up with good feeling today. The bruises I had from last week is getting more colorful. Everyone loves it especially crazy Brandon. I didn't really touch and feel how painful it is. Just let it be.