Today was

Deadlift 7 x 1

I got something like 195-205-215f-210-215 before running out of time. Felt rushed and not good about it at all. We then did

AMRAP 10:00

15 Russian KB swings (1 pood)

30 box jumps (20")

Alison and I set a steady pace and ended up with 4 rounds + 15 KB swings + 5 box jumps. This was torture.

Worked on both goats today before the WOD. Did 10 sets of 8 double unders, which for the most part felt pretty good, and practiced my kip swing with Curtis. Didn't string together any yet, but I'm starting to understand what I need to do, so I'm optimistic about what will happen if I continue to plug away.

For the WOD, did

Shoulder Press 3x5 (55-65-65)

Then

2k row (8:54)

Felt ok about both. Shoulder press was a subpar effort, in my opinion, but it's likely my arms were still tired from all the handstand holds yesterday. D'oh. Didn't feel like I was about to drop dead after the row, so I probably should have started my kick a little sooner.

Did an at-home WOD today:

First, Tabata Bottom-To-Bottom Squats. First time doing this, so I now have a true appreciation for how wicked it is. Set breakdown was 15-13-10-10-10-10-10-10. I then did 6 x 1 minute handstands.

On the Paleo clean front, all goes well thus far - I survived the first 24-hour shift without Coke Zero, I've been preparing most of my meals in advance in the crockpot, and most importantly, I'm adjusting to the decreased fruit intake. I may decrease it further depending on how my body responds to the clean after a few weeks.

Before the WOD I did 10 sets of 6 unbroken double unders. Then instead of doing the front squat strength part of the WOD, I did high bar back squats, with the rep scheme of 5x1, I think. Numbers came out to

105-125-135-145-155(f)

This was my first time doing for real high bar back squats, so it took some adjusting to get used to. We then did

3 rounds, for time

15 thrusters (35 lb)

15 unbroken jumping pullups

3:30

In hindsight, I probably should have gone slightly heavier on the thrusters; also, my range of motion on a few jumping pullups was shady. I slowed down a bit in the last 2 rounds to make sure I did them right after I was corrected. After the WOD, did another 10 rounds of 6 unbroken double unders. Felt pretty dang good.

Sunday I was on the ambulance all day, so it was also a rest day for me. Other than some desperation protein in the form of some lightly breaded chicken tenders, diet was good! And we didn't get any calls in the middle of the night, so I got at least 6 hours of sleep!

Today's WOD was "Danny." I scaled down and did

AMRAP 20 minutes

15 box jumps

15 push presses (65 lb)

20 pullups

4 rounds plus 7 box jumps

This was brutal. I hoped to do box jumps unbroken, but it didn't happen. I have an open sore on my clavicle from the thrusters today, which did not help matters for the push presses. I did try to work on keeping good form throughout the push presses, though, by keeping the bar on a stable platform. Even though I didn't string more than 2 pullups together, 80 is definitely a lot more pullups than I've done in any single workout, so I'm relatively happy about that.

Afterward I played dodgeball (yay!) and then stretched. Legs still feel a little spicy after yesterday's WOD.

After cleaning the gym this morning, I did 10 sets of 5 unbroken double unders. Once I got going and lengthened my rope a little bit, I didn't have to restart that many times.

Later, I went to the 6 pm WOD. After a pretty serious warmup - thanks to Tes - we did

15-12-9

Thrusters (85 lb)

Jumping Lunges (R + L = 1)

12:43

This was brutal, particularly because I stink at transferring power from my front squat to the bar on the way up.