Banged up

Besides feel like my chest and arms were stuck under a bus for hours- I feel OK. That was until I hopped on the spin bike during boot camp and NAILED my knee on the emergency break. DAMN! I can barely bend it and it's all purplish and pretty. Ice, advil elevation and a compression brace should keep me in check.

More horrible rain here in Atlanta so boot camp was inside. I borrowed this workout from crossfiteastcobb.com

warm up

800 meter jog

2x

20 squats

10 push ups

20 crunches

10 lunges.

30 minutes As many rounds as you can:

12 thrusters

10 Push ups

8 pull ups

12 KB swings

10 box jumps

8 Burpees

3 minutes cardio 1 minute rest before repeating.

I modified: thruster I used 32, Knee push ups (trashed from yesterday) supine ring pull ups, 1 pood KB. Treadmill, bike (ouch knee) elliptical for cardio.

5:20 coffee stevia almond milk. Workout 5:30-6:30

7:15 am M1: 2 eggs plus one egg white, mixed frozen berries, 1/2 cup almond milk whipped up in blender with a little extra water.

9 AM M2: sunflower kernals.

About 9:30, Nap

Naptime was 10-11, draggggging out of bed. It's dark and rainy outside. The snuggly cat doesn't help either.

Noon- mineral water, cauli with a little butter. About 3 cups? Pork loin, 3/4 of a piece. I baked them with a large onion and about 1 +/- Tablespoon of Olive oil. Really really good.

I'm avoiding the tempation to have another cup of coffee. I think I'll be losing that temptation.

1:00 Coffee with stevia and almond milk. Sigh.

4:45 canned pumpkin, egg white, cinnamon and pumpkin pie spice. Sorta like a scramble- very good. Added stevia for a little sweetness. use 1 whole can of pumpkin and 5 egg whites. Leftovers too!

5:30 about 1/2 a choc chip pancake and a small bite of brownie. Damn you sugar!

feeling very lethargic. Decided to rest the ol' knee and bod and skip the endurance WOD Taught bootcamp. I can do a kipping pull up :)

8:30 trader joe's chicken sausage X 2. (100 cals each,6 fat 3 carbs 11 protien) with 1 tsp olive oil and 1/2 bag frozen onions and 3 pepper blend. 2 glasses of wine, about 4 oz each. :)

I have an early client (7:30) so I'll miss CrossFit East Cobb's 6 am class. Thinking of doing the dot com WOD:

Five rounds for time of:

135 pound Hang squat clean, 15 reps

30 Push-ups

Honestly? I'd rather chew on tin foil than do another push up. My chest is SCREAMING at me.

or Crossfit East Cobb's WOD for Wednesday:

10 pull ups

10 overhead squats (45/15)

10 toes to bar

20 double unders or 80 single unders

AMRAP 30 minutes

You must also run 1 mile or Row 2000 meters during this time

Ugh. Toes to bar. Double unders. Maybe I'll blend the WOD with this monstrosity. Trade OH squats for hang cleans. Minus the push ups!

Don't think I'll be painting today. Sorta hard when you can barely lift your arms high enough to scratch your nose! Knee is feeling better, getting ready for another round of ice.