Six-week Challenge: Week 4

It was a good week of workouts and weather in Phoenix! We spent a lot of time outdoors, enjoying the 80+ degree weather.

My favorite running buddy

My favorite running buddy

This handsome, furry fella and I managed a two mile run to kick off the week. I haven’t hit the pavement for a run since October and it felt great! Frankie was in heaven. Really, anytime he gets some solo time with Chad or me, he’s in heaven. He’ll always be the first “born!”

Happy Valentine's Day + Getting a jump start on St. Paddy's Day!

Happy Valentine’s Day + Getting a jump start on St. Paddy’s Day!

Thursday, the hubs had an early morning and I couldn’t stand to wake this hamball to make the Thursday CFFS Challenge WOD. I had every intention to make the evening session and then LIFE. So glad I got that run in earlier in the week!

I was solo in the Friday morning class – as in no other ladies showed up – boo! Selfishly, it was nice to have some very personal attention from CrossFit Full Strength’s Olympic Weightlifting pro {She’s been the the Olympics three times!}. Can you say, badass?!

***

Tuesday morning

Tuesday morning

Tenth WOD: worked on hang power snatch (65#) for two rounds / 3 sets; metcon: 3 rounds 5 hang power snatches (55#) + 10 lunges each leg + 30 singles jumping rope + 1 minute rest between rounds: 7:29

Eleventh WOD: skipped!

Front squat. 100#

Front squat. 100#

Twelfth WOD:  snatch – full and power snatch. My equilibrium was off for the full power snatches. Stuck to 55# to work on form. Front squat – ended with 100# for 5. metcon: 21-15-9 thrusters (55#) + ring rows: 7:15

***

Valentine’s Day:

All you need is love ... and CrossFit.

All you need is love … and CrossFit.

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Six-Week Challenge: Week 2

CrossFit is so empowering – I am so inspired by the women in my CrossFit Full Strength six-week challenge. Everyone is showing up, which on dark, cold mornings can be rough, and putting forth a great effort. It’s fun that we’re all at different levels and can learn so much from each other. I’m also loving the 3x a week commitment – it’s perfect for me and the fam right now.

To anyone who’s on the fence about CrossFit, these types of fundamental/foundational sessions are the true training grounds for anyone interested in the sport. This last week we focused on the basic movements of some of the Olympic lifts – and we were learning directly from a two-time Olympian! How cool is that?!

The lifts covered were: deadlifts, should press, push press, push jerk, and power cleans. I really love lifting and was the component of CrossFit I missed most!

CrossFit Full Strength tools to success

CrossFit Full Strength tools to success

***

Week Two WODs:

Fourth WOD: 12min AMRAP – 200m run + 30m walking lunges + 10 pull ups (green band): 2 rounds + 200m run – those walking lunges made my booty ache the rest of the week!

Fifth WOD: 3 rounds: 300m row + 5 k2e (kipping) + 10 push press (65#), 2 minute rest in between rounds: 12:56 – I started with 85# push press and had to drop to 65#.

Sixth WOD: 5 rounds: 7 wall balls (10#) + 7 deadlifts (85#): 2:58 – could have obviously gone heavier with both wb and dl considering my time!

***

I’m on the fence about signing up for the CrossFit Games Open – have you signed up?

If you know of a #crossfitandpregnant lady that should be featured here, please reach out!

Athlete Profile: Alessandra Wall

When I began my CrossFit journey three years ago in San Diego, there were two woman who stood out to me. Not only are they incredibly strong and agile, but they are also moms. Knowing I wanted to stand in their oly shoes someday, I watched them closely to see how they balanced fitness and family.

Today, I am excited to feature one of those women – Dr. Alessandra Wall, owner of Life in Focus Coaching. A wife of a successful anesthesiologist and co-owner of CrossFit Elysium, mother of two wildly energetic boys, small business owner, champion of Empower Charter School, CrossFitter, gardener, friend … yes, like most of us, Alessandra wears many hats. Yet, in the insanity of it all, Alessandra finds balance. It’s what she preaches and provides her clients. I know because I benefitted from her coaching after I delivered FG.

Chang Family  credit: Lot116 photography

Chang Family
credit: Lot116 photography

Alessandra finds balance in her CrossFit pursuits by managing what she eats, how much she sleeps and the time she devotes in the box. She acknowledges the recipe is more than just what happens during a WOD. It’s ultimately everything else.

While Alessandra isn’t currently CrossFitting pregnant, she is one of those women who paved the way for me to feel confident and comfortable maintaining my regime when I got pregnant. Here’s her story:

Muscle Up during a competition Credit: Karen Gallagher

Muscle Up during a competition
Credit: Karen Gallagher

A seasoned CrossFitter, Alessandra began her journey more than six years ago when a personal trainer friend invited her to participate in a Saturday community WOD conducted by a box he recently collaborated with in a neighborhood park. Alessandra was impressed with the group setting and found that it pushed her to work harder. Her competitive and enthusiastic spirit convinced her husband, Leon Chang, to join her.

Leon & Alessandra credit: CrossFit Elysium

Leon & Alessandra
Credit: CrossFit Elysium

Fast forward to 2010. Leon partnered with highly respected trainer Paul Estrada to open CrossFit Elysium. This opening happened a year after Alessandra and Leon welcomed their first son.

During her first pregnancy courtesy of Alessandra Wall

During her first pregnancy
Courtesy: Alessandra Wall

“During my first pregnancy I didn’t CrossFit at all,” Alessandra reflected. “I had been CrossFitting for three to four months at the time and was just too worried about the impact on my growing child. Forty pounds later, I realized avoiding CrossFit was a huge mistake.”

Starting them young in the Chang/Wall family Credit: CrossFit Elysium

Starting them young in the Chang/Wall family
Credit: CrossFit Elysium

A mistake Alessandra didn’t make twice.

Pregnancy two Courtesy: Alessandra Wall

Pregnancy two
Courtesy: Alessandra Wall

Three years later, she was pregnant with their second son. “I was better versed in CrossFit, but I also had a better understanding of my body and what it was capable of,” said Alessandra. “My plan was to move along, to keep on working out hard until my body let me know I needed to slow down.”

Early in the pregnancy, she was told her son’s umbilical cord only had one artery. An umbilical cord normally has two arteries that remove waste from the uterus and a vein that brings in clean blood. “With only one artery, I had to do stress tests twice a week and my son was just not thriving in the womb,” Alessandra said. “Uncertain of how best to approach this, I chose to keep moving, and working out, but replaced heavy and dynamic workouts with light explosive weight lifting and reduced the intensity of my metcons.”

This was effective for Alessandra and her son. They welcomed their full-spirited boy in an uneventful delivery in August 2011.

Alessandra and Stacie with their first borns. Courtesy: Stacie Beal

Alessandra and Stacie with their first born.
Courtesy: Stacie Beal

Alessandra credits the community at CrossFit Elysium for remaining active during her pregnancy, but admits she and Coach Stacie Beal were the gym’s guinea pigs. Now Elysium has coached a number of women through successful pregnancies. “Since 2011, we have had a lot of members CrossFit while pregnant,” Alessandra said. “Our advice is always the same: CrossFitting while pregnant is safe, but it is also your body, no one can tell you what you can and can’t do. You have to listen to your body, your gut and your brain on this one.”

Born in Iran and raised in France, Alessandra wholeheartedly believes that advice. Her worldly perspective provided her the reality that women around the world continue strenuous activity during pregnancies. “In the States, we treat pregnant women (and honestly most people) as though they are fragile and frail,” she reflects. “There are women all over the world who carry heavy loads, move long distances and put their bodies under strain and have happy, healthy pregnancies. The human body is designed to work hard and survive; CrossFitting in a safe environment is nothing in comparison!”

Comparing her two pregnancies. Alessandra had very different experiences. The differences led her to two truths she found during and after recovering from her second pregnancy:

  1. It’s not about what is right, but what is right for you. Expert advice, whether it be with diet, exercise or life means NOTHING if you don’t adjust it to your own needs, values and lifestyle.
  2. As humans, we continue to evolve and develop even into adulthood. Big changes, like motherhood, can precipitate huge shifts in our needs and values. It can be tough to negotiate those shifts, and the transition in roles that come with motherhood.

Experiencing her own shifts led Alessandra to create her business, Life in Focus Coaching. Today, Alessandra works with woman [and men] inside and outside the box as a lifestyle and nutrition coach.

And, speaking from experience, she’s damn good at helping people emerge directed and confident from those life shifts.

More on Alessandra:

Since doing CrossFit while pregnant, I’ve learned: I can do anything I want with my body; there is no reason to worry if I put on weight or lose strength because I have to take a break. It will take time, effort, and a bit of mental fortitude, while I negotiate the loss of skill and strength, but I can get back to a place where I feel/am strong, agile, capable and fit.

Biggest CrossFit and pregnant challenge I’ve faced: Arguing with others that I am strong and not foolish or neglectful.

Do you follow a particular eating lifestyle? Paleo/Primal since May 2009 (I needed it to get my body back from giving birth to my first baby).

Best CrossFit and pregnant tip or secret you’ve discovered: Rest > diet > exercise. Rest has been the hardest thing to allow myself, especially as a mother and during my second pregnancy. I have done very well with diet, but that is because I understood very early on the importance of making lifestyle changes rather than reactively dieting or trying to follow “expert” advice that doesn’t meet my personal needs.

What have you found most valuable about CrossFit while pregnant?: The point of view! I love being able to see other real women’s experience in negotiating what is both an incredibly inspiring and trying time for a woman.

If you could do it all again, you would: Absolutely, except I would work out through my first pregnancy.

Favorite girl WOD: Grace, although I also have a soft spot in my heart and my very scarred tailbone for Annie.

Three words that describe me: Assertive, stubborn, and loyal

When I’m not in the box, you can find me: at work, at home working, running around doing errands and taking the kids to the playground and trying to change my world in a meaningful way

Twitter handle: @lifenfocus

Facebook profile: Life in Focus

Athlete Profile (update): Leslie Spector

Hiking

Hiking with her babies (photo courtesy of Leslie)

A year ago, we featured Phoenix, Ariz., native Leslie Spector, who was pregnant with baby #2, and an advocate for CrossFitting while pregnant. Today, Leslie is rocking a hot bod thanks to hard work and participating in a Back Alley CrossFit paleo challenge. “I had hit a plateau with my weight loss after Sean,” said Leslie. “The paleo challenge was the nudge of motivation I needed.”

Her results speak volumes:

  • 15lbs gone forever
  • 16 inches gone forever
  • Reduced performance times by at least a minute

Leslie advises that it’s more than just the box and paleo (or any diet tweaks) to get that weight off. “If the kiddos are losing their minds and you can’t make it in, you need to have a back-up plan.” She recommends having a list of at-home WODs, DVDs, or getting outside. “Anything is better than nothing!”

Balance is a struggle for this full time working mom of two. Now having two kiddos to manage and a husband with a fire fighter’s schedule, getting into the box can be tricky, but making the commitment is key.

Double unders! (photo courtesy of Back Alley CF)

Double unders! (photo courtesy of Back Alley CF)

“My best advice is to have a solid routine and stick with it,” said Leslie. “On days when your heart is tugging more toward baby than the box, listen! Those feelings happen for a reason. I love Elizabeth Akinwale’s quote about always having inches to lose and gains to make, but our babies are only babies once. That got me through last week having two sick babies and only working out twice. I really try to be in tune with my needs. If it’s respite, I find someone else to love my babies for the hour I’m working out. If I miss my babes, but know for my own well-being my butt needs to be at the gym, they come along and I work out with the annoying interruptions because that’s better than not seeing them.”

Team WOD (photo courtesy of Back Alley CF)

Team WOD (photo courtesy of Back Alley CF)

When her kiddos do join her in the box, she leverages technology and food. For her toddler, some tablet time is key, since WOD time is some of the only time she sees technology. Her baby’s distractions shift from food, to other people, to his big sissy, to the various toys in the box. “To be honest, the awesome community at Back Alley is what gets me through if he is there,” Leslie said.

Leslie’s focus on a paleo lifestyle helped with the weight loss, but she suggests finding something that works for you and your family. “Dial in the diet, but make it realistic so it works for you instead of being destined to fail. If it’s not realistic, you’ll fail. If you fail, it’s an excuse to go off the rails. At least it is for me.” Having the support of a spouse/partner or the entire family definitely helps. For other moms considering paleo, she offers this advice, “It seems more complicated than it is. Once you know the basics, and carve out prep time, it’s easy.” She turns to Paleo Grubs for recipe inspiration. “I make a spicy chicken recipe at least once a week. I also, have bacon and steak wrapped asparagus in the weekly rotation.” YUM!

Leslie didn’t CrossFit during her first pregnancy, but was a huge advocate for it when she became pregnant with her second baby. Leslie isn’t only focused on her physical health through CrossFit; she uses it for full mind, body, and spiritual health.

Endurance training with Coach Melissa (photo courtesy of Leslie)

Endurance training with Coach Melissa (photo courtesy of Leslie)

“CrossFit is my medicine! Literally, I use it to naturally treat my bipolar disorder,” said Leslie. “Chemicals freak me out and Back Alley makes it possible for me to maintain balance without having to pop pills. If I go more than a couple days without my daily dose of BACF, it’s obvious. I love being dependent on exercise and friends…the support and friendships I have built are priceless!”

How’s that for CrossFit and pregnant success?

More on Leslie:

Biggest CrossFit challenge she’s faced: Front rack lifts, due to a nagging wrist injury that won’t go away.

Greatest CrossFit accomplishment: I can see back muscles after a super successful paleo challenge!

Favorite girl WOD: I like Fran for the challenge. My best time 4:47, but that is a light and scaled version. I did it in 5:53 a little heavier, still a bit scaled too.

Biggest value in CrossFitting while pregnant?: My mental well being and there is less work on the back-end. During my first pregnancy, I gained 70# (sans CrossFit). With number two, it was only about 26# – enough said!

Favorite mom resources? (book, blog, website, toy for baby, etc.): Friends are number one. Support group is number two. I joined one specific to Nursing. Google is another favorite. When my babies were tiny, ‘Baby Wise’ was my go to book. Now I frequently delve into ‘Love and Logic.’

How much time did you take off after your pregnancy before you got back to CF?: I took the recommended six weeks and then I went really slow. CrossFitting while pregnant was much easier than after baby.

Athlete Profile: Katie Rounds

image

Katie Rounds and I met at Back Alley CrossFit in Phoenix, Ariz. She’s a smart, successful woman with two beautiful girls and an equally successful husband, Cody. They are expecting baby number three and unlike the first two, the gender is a surprise for this little one.

Katie started CrossFitting in March of 2012, at the persistence of Cody and one of her best friends, Katy. Katy and Cody were working out in Katy’s back alley garage. Subsequently, Katy and Cody now own Back Alley CrossFit with two other partners. A bit serendipitous, wouldn’t you say?

Katie and her family

Katie and her family

Katie is due in June and has consistently CrossFitted during her third pregnancy. Here are her thoughts on the experience:

Why I started CrossFit: While I have always loved working out and have been a member at a gym since I was old enough to join, CrossFit wasn’t an easy sell for me at first. I was very hesitant about the financial commitment, childcare options and convenience of locations and class schedules. My husband, Cody, and friend, Katy, convinced me to work out with them in Katy’s back alley garage to see what it was all about and I obliged (it was really a stall tactic from agreeing to join a CrossFit gym). My “big box” gym membership was cancelled that same month and I can’t imagine my life without CrossFit in it now.

Kettlebell swings - prebump

Kettlebell swings – prebump

Other exercise practices: I grew up through school always participating in athletics (volleyball, swim, track and cheer). I also enjoy hiking during the cool Arizona months, but with two kiddos always in tow, CrossFit has been my primary source of exercise for the last two years.

My goal in CrossFitting while pregnant is: To maintain my pre-pregnancy workout level (with modifications of course….superman core work on the ground just isn’t an option with a belly!). With this being my third pregnancy, I understand how important it is for my body to sustain a strong core to help minimize the third trimester back pain always accompanies my pregnancies. With each of my prior pregnancies, I have gained more than 50 pounds, and this pregnancy is on track to be the same. Being a naturally smaller person in height and weight, this additional pressure on my back and hips has been intense; maintaining that strong core has been my only way to overcome this.

Overhead squats

Overhead squats

What exercise advice did your doctor provide you? Did you follow it? My doctor is very supportive, as this was an exercise practice that I had been doing pre-pregnancy. There was no “limit” set on my heart rate, but was instead told to listen to my body and respond accordingly.

CrossFit and pregnant, where do you find support? The community of the Back Alley CrossFit has been supportive and encouraging. Having several others in our gym that are pregnant and CrossFitting at the same time also helps for modification advice for certain workouts.

Don't drink the water at Back Alley CrossFit!

Don’t drink the water at Back Alley CrossFit!

Since doing CrossFit while pregnant, I’ve learned: I’ve learned that many people who aren’t familiar with CrossFit can be quick to pass judgment that being pregnant and doing CrossFit “isn’t safe” or is “too intense.” Standing in my shoes and knowing what my limits were pre-pregnancy and what my limits are currently, I know that what I am doing is an incredibly healthy thing for my body and my pregnancy.

Handstand push ups

Handstand push ups

Biggest CrossFit and pregnant challenge I’ve faced: I am a very competitive person so it has been hard to force myself to step back, let others pass me and not push as hard as I typically would. Lifting lighter and slowing down has also allowed me to work on correcting form in areas that I may have been sacrificing before. I am hoping that being pregnant is kind of like working out with a weighted vest…once it comes off, everything that felt hard before will be much easier and I can finally beat Katy at something!

Katie and Katy - pre bump

Katie and Katy – pre bump

Do you follow a particular eating lifestyle? We have followed a partial paleo lifestyle through most of our years doing CrossFit. Throughout this pregnancy, we have done less paleo with the introduction more dairy and grains (and coffee almond Haagen dazs ice cream bars!). The kids certainly enjoy this change. Overall, even when we aren’t following a paleo lifestyle, we are still eating healthy and balanced meals.

Best CrossFit and pregnant tip or secret you’ve discovered: Sit ups are still possible! I was doing regular CrossFit sit-ups until about six months pregnant, but when the belly started to get too much in the way, I used bands on the pull-up rig to hold onto and allow assistance up.

What have you found most valuable about CrossFit while pregnant? Besides the satisfaction and energy that comes after a CrossFit workout while pregnant, I know that my recovery post-baby will be so much easier and faster because of CrossFit.

Favorite quote: “There is more to life than increasing its speed.”

Favorite girl WOD: Cindy (20 min AMRAP- 5 pull-ups, 10 push-ups, 15 squats). I like small batches of things that I can do over and over again.

Three words that describe me: Multi-tasker (but really good at delegating; ask my husband!), determined, organized

When I’m not in the box, you can find me: Working full-time as senior development manager for a local real estate company, moonlighting as a wedding and lifestyle photographer for my photography company (Round Lens Photography), chauffeuring my two daughters around town to school, gymnastics, dance, t-ball, swim…you name it, we do it! Free time is a rare thing in the Rounds’ house but when we have it, I enjoy playing in the yard with the kids, taking naps all afternoon, catching up on good Netflix shows and extended shopping trips to Target without the kids!

Doesn't she look amazing?

Doesn’t she look amazing?

Back at it: Week One

Seventeen days post-delivery and I’m working on establishing a routine. We’re starting slow to make sure I don’t injure myself.

My daily routine this week includes walking 1-2 miles with pooch and stroller in tow. Then I’m doing sit-ups and push ups. Both my core and arms feel strong and I’m able to knock out 50 reps of each fairly easily. My stamina is in-tact.

I haven’t made the transition to strict paleo yet, but I’m working on it. Since I’m nursing, I’m trying to stay balanced and clean (yet I have enjoyed some ice cream sandwiches in this heat!). Again, I think taking it slow is the right recipe for me.

The more we’ve learned and heard from other couples about post-partum depression and weepiness, we are both so thankful for the placenta encapsulation. I experienced some weepiness before receiving the pills and I can’t imagine weeks of that. Instead, I’m emotionally even, have energy, and feel like I’m well on my way to full recovery. Highly recommend to anyone considering or who have experienced postpartum depression with previous pregnancies.

In other news … literally news, we’ve had some awesome coverage of the blog. A few we are proud of:

There has been worldwide coverage (a bit bizarre to see my likeness next to all sorts of language) and of course the Jimmy Kimmel spoof (thanks, I guess?!). We also have a few more interviews underway.

Lea Ann Ellison – God bless her. She endured the brunt of the negative commentary with her picture this past Fall. That made our media storm much more bearable and focused on the message Chad and I want to deliver:

Woman can and should maintain their exercise regime while pregnant. It’s not a time to throw all your hard work to the wayside. It’s a chance to embrace your new body, ease your pregnancy and delivery, and set a positive example for your kids.

With this attention, I’m hoping to be able to feature more athletes who are currently CrossFitting and pregnant or who have ventured down the path before. Leave a comment if you’re interested in participating.

Thanks to everyone for your continued support!

Pregnancy: Week 39

Another week under our belts and no signs of Baby L.

Easter1

Team Leatherman. Easter Sunday. 39 weeks.

Team Leatherman. Easter Sunday. 39 weeks.

It was fairly low key in our household. We enjoyed a quiet Easter and a quiet week. I finished work last Thursday, so I’ve been taking care of odds and ends, cooking and prepping paleo food for post-baby arrival, CrossFitting, and enjoying some pampering.

Breakfast bread, paleo style

Breakfast bread, paleo style

Food prep – one of the easiest things I can do, especially for the hubs, is whip up some paleo breakfast breads and freeze them to use once our parents leave. I made the following: carrot, zucchini, cinnamon strudel and lemon poppy seed. YUM! I also made two meatloafs (I seriously make a mean and flavorful meatloaf), three containers of spaghetti sauce, and marinated some pork tenderloin to freeze. Plus, I stocked the freezer with lots of grilling meat so we can easily whip up dinners.

As the temps in Phoenix have increased, sadly, so have my feet. I’m experiencing swelling, bruising and aching in my feet and ankles. No bueno. To help, on Monday, I had an awesome adjustment from the chiropractor. She applied some heat ultrasound therapy to my swollen feet and that helped to reduce the swelling. Tuesday, I treated myself to an amazing massage. He worked me from head-to-toe, but paid extra attention to my feet. I melted on the table it felt so good!

Wednesday was our weekly doctor appointment. While there’s no change in dilation, she said I was “loose” and she could feel the baby’s head. She told me to stay active, hydrated, and pampered. No problem following those instructions! As for my feet, it’s the time of year and point in my pregnancy, so she wasn’t surprised.

Aunties2 (1) Aunties2 (2)

39 weeks with Aunties and Momma

39 weeks with Aunties and Momma

My mom arrived on Tuesday and we hosted my aunts for a yummy dinner. Wednesday, we ventured to their house to enjoy the pool and another family dinner together. So fun having family around. Since babykins is staying put, they ventured north to enjoy Sedona and the Grand Canyon. Love that they are getting a mini-sisters trip out of this visit, too.

Week 39 WODs: It was a freakishly awesome week in the box. I set two impressive PRs – one in push press and one in deadlifts. My mom also joined me for her first CrossFit WOD.

Monday, April 21: warm up – 200m row

110# Push Press

110# Push Press

strength: Push Press 6-6-5-5-4-4 – 110# x3 PR (Last week I got a PR of 95# x1)

metcon: 3 rounds – 14:44

  • 500m row 200m run
  • 15 pull ups ring rows
  • 15 push press – 75#

Plus 2.5 mile walk with Frankie

Tuesday, April 22: warm up

strength: Back Squat 4×6: 125#

Step ups!

Step ups!

metcon:Instead of three rounds each set, I did two rounds. There was a 25 min time cap. I finished in 23:15. This was definitely a heart rate raiser!

  • 3 rounds
  • 25 wall balls (20/14)
  • 1 min max row (totaled 200m)
  • 2 min rest
  • 3 rounds
  • 25 box jumps (24/20) – step ups
  • 1 min max burpees – I did on wall (20 total)
  • 2 min rest
  • 3 rounds
  • Ground to overhead (45/25)
  • 1 min max toes to sky

Plus 2.5 mile walk with Frankie

Wednesday, April 23: Momma joined me!

Momma working on shoulder mobility

Momma working on shoulder mobility

warm up: 300m row

Romanian Deadlift 165#

Romanian Deadlift 165#

strength: Romanian deadlifts from 45# plates 5×6 – 165#

Kettlebell swinging

Kettlebell swinging

metcon: Did a modified WOD from what was programmed because my legs were bothering me.

  • 10-9-8-7-6-5-4-3-2-1
  • KB swings (1 pood)
  • Romanian deadlift from 12″ box with 45# bar

Friday, April 25: warm up: 200m walk + 300m row

strength: deadlift 8-8-5-5-3-3: 215# PR (Previous PR was 205# x 1 rep in Sept.)

metcon: 15min amrap – 5 rounds

  • 20 knees to elbow from ground from box
  • 10 medball deadlift shrugs (20/14)
  • 10 medball front squats (20/14)
  • 50m dash

Food: paleo + ice cream (and anything to keep me cool, really). Icees, iced tea and water are favorite choices.