Posts Tagged ‘21-15-9’

Yesterday was an unplanned rest day. My wrist, well actually, the joint at the base of my thumb, was causing me some pain. I’m not sure what I did to it but when I held the jar of almond butter with my left hand and tried to take the lid off, I thought I was going to die. It wasn’t constant pain. Just certain ways I moved it or gripped things caused pain. So I babied it all day.

For breakfast I had some turkey. For lunch I had a steak on a bed of lettuce with some celery, carrots and almond butter to dip the celery in.


It was pretty tasty. The picture doesn’t do it justice.

For dinner Ed & I went out. We went to make some plans and arrangements for our upcoming wedding. I had some basil cream stuffed chicken, brisket, mashed potatoes, baby new potatoes and a ceaser salad. Of course there was cake. I didn’t want it but for the sake of my wedding guests I HAD to taste it. I would hate to serve dry cake or something that tasted horrible. You believe me, right? It was ALL for the sake of my family and friends. My sacrifice was for you.

Moving right along….

Back home the pain in my hand was getting pretty bad. So I had some liquid painkillers and got put to bed.

This morning I had a banana and the last of the turkey for breakfast. For lunch I had some chicken in awesome sauce and celery. After work it was time to hit the gym. I can’t lie, I was nervous. After all Fran was making an appearance. I haven’t seen her in over a year and that was before I was able to do a pull-up. Throw in my fears of not being able to hold the bar or the pull up bar and I was only hoping to get through it alive. I paced myself through the thrusters. I took longer than I should have, I know now, but I didn’t want to be too exhausted for my pull-ups. I managed to finish her in 11:03. So now I have my first RX Fran time and a place to build on. Next time I want to have it under 10 minutes. The after WOD finisher was 100 ab mat sit-ups and 25 ball slams at 20 pounds.

For dinner Ed cooked chicken in Italian seasonings with pasta sauce and sauteed squash and zucchini. It was pretty tasty. He should cook more often. Hint, hint. I love you babe. 🙂


As sore as I thought I was yesterday, I know tomorrow is not going to be fun. Oh my aching muscles. The foam roller is my best friend right now. We will spend a lot of time bonding tomorrow.

For breakfast I had a small glass of orange juice, 2 eggs scrambled and a banana. Oh, and coffee. Lots of coffee. Today was one of those days where I just wanted more coffee. For lunch I sauteed up about a half a cup of green peppers and had that with a chicken breast diced and seasoned with ground pepper, garlic and lemon juice. It was good but the recipe needs tweaking.

At the gym tonight we did 5 minutes of snatch balance work for the warm up. I used the 35 pound bar. The we worked on overhead squats. It was technically a 3×3. I warmed up with 3 reps with just the bar and then did 75, 85, 95 and 105 pounds. Thanks Holly for pushing me to one more round at the 105. It felt good.

After all that warming up it was time for the actual WOD. It was a 21-15-9 of squat snatch (65 pounds) and chest to bar pull-ups. Now, I am still working on the chest to bar pull-ups so mine were more like regular kipping pull-ups. I’m getting there but I definitely need to work on my grip strength. I am thinking I am going to do some farmer’s carries with the kettlebells this Saturday in addition to pull-up work. I finished the WOD in 17:19. The pull-ups really slowed me down. The squat snatches could have been a bit faster but I felt like I kept a pretty consistent pace and so I am happy with that.

I was smart and planned dinner ahead so Ed & I came home to apple cinnamon boneless pork ribs in the crock pot. They were delicious. I can’t believe I will actually eat cooked apples now. I used to hate cooked apples. It was a texture thing and so I never would eat apple pie. Now that I don’t mind the texture I am skipping the gluten, so I guess I will not be divulging in that any time soon. Oh well, you can’t miss what you have never had.

After dinner Ed & I REALLY wanted some chocolate or something sweet. Anything sweet. However, we resisted. There is no dark chocolate in the house and we refused to go out and get anything because it would be too tempting to get something we really don’t need. I totally ignored the thin mints in the freezer. If you know me well you know how hard that is. Well, how hard it used to be.

I have goals that I want to achieve and they are more important than a snack. I am just glad I am lucky enough to have a wonderful man who fully supports me in this. Not only does he support me, he is along for the ride. What more could a girl want?

Today I had to drive my oldest two across the state first thing in the morning and I did not get up in enough time to fix breakfast. So I ate on the road, but I made much better food choices that I normally do when on the road and hungry. I stopped at Qt to get gas and grabbed an apple, a banana and some natural almonds to have with my coffee.

For a late lunch/early dinner I had hot wings and celery.

Ed & I were out longer than we had planned to be today so we had a late workout. First we did a 21-15-9 of kettlebell swings (35 pounds), ab-mat sit-ups and push-ups. We didn’t time it so I don’t know how long it took. After that we did a 3×5 of overhead squats at 45, 65 and 75 pounds. Then I did some work on my pistols. According to Ed I am at or slightly above parallel, so I am getting there. I can get all the way down but I can’t get back up from that depth. I am glad I am making progress. I finished up with 10 burpees before stretching out.

After that we came inside and watched some TV and had a protein shake.

I have been debating doing burpees every day, at least 10. I don’t like this idea. So I think it’s probably not a bad idea. When the snow clears up I am going to start doing more double unders. Maybe at that point I can do burpees one day and double unders the next. Just so long as I don’t do something crazy and decide to do them both daily.

Breakfast this morning was a breakfast bake & banana along with some yogurt. I had a big handful of grapes as a mid-morning snack.

I went out to the garage for a little bit of a workout. I did overhead squats and kettlebell swings with 20-15-10-5 for the OHS and 5-10-15-20 for the KBS, alternating between the two. OHS were done at 45 pounds and KB was 35. I followed that up with 2 rounds of 5 pistols per legs, 5 overhead lunges per leg with 10 pounds and 5 push ups.

Lunch was some more grapes, celery and deli sliced ham.

After work I went to the gym and did a 21-15-9 of sumo deadlift high pulls and overhead squats. Both were 65 pounds. I finished in 8:24. Then I did 5 rounds of 3-Power Snatches;3-Behind-the-Neck Snatch Grip Push Presses;3-Overhead Squats. I did 65 pounds for these as well and that brought me up to a total of 110 overhead squats today. Yeah, my ass is sore. I’m just saying. That was followed up with bench press 5-5-3-3 at 75, 85, 95 and 105 pounds. After that I called it a night for working out.

At home I had 2 open face burgers with my paleo ketchup and some celery along with wine.

I am actually looking forward to my rest day tomorrow. 🙂 I. AM. SORE…and I like it.