Baby Fire Breather

Strength WOD
Warmup - ME, stripper stretch, hip openers, 20 air squats.
DL 5x3
Warmup - 45# x 10
95-115-120
95# x 21 (had to break @ rep 13 and every 3-4 reps after that to keep form safe)

Press 5x3
Warmup - 25#x10
35-40-45
25# X 21 - unbroken - 30# next week

Fire Breathers WOD:



Warmup: run 400m, ME, 25 situps, 10 pushups, WOD skills practice KB(swing, clean, goblet squat, PP, snatch)

WOD:
FGB Rules
Men 1.5P/Women 1.0P

Swing
Clean
Goblet Squat
Push Press
Snatch

Results:

Exercise	Set 1	Set 2	Set 3	Total
KB Swing	15	14	12	41
KB Clean	9	3R 6L	1R 8L	27
KB Goblet Squat	6	6	7	19
KB Push-press	0	2	1	3
KB Snatch	0	0	0	0
TOTAL	30	31	29	90

Comments:
Well - first of all, I can't believe my math was so bad. I originally though5 - for some unknown reason I cannot now figure out- that my score was 61. It was actually 90. Still less than half the next lowest score, but much better than 61!

I am extremely excited that I got 4 cleans total with the 1P with my right arm, and a couple PP with the 1P with my left. Both firsts for me :-) I think my form with the goblet squats was a bit better than on Wednesday - I did better at keeping my chest up.

In the first round i did some PP & Snatches with the 12kg KB, but in the second round Max told me just to focus on the stuff I could do Rx and to just rest for the rounds i couldn't get anything, so the reps that were done with the 12kg are not listed above. In the last round I was not ready to just rest for the whole last round, so I worked on KB highpulls (snatch progressions) with the 1P with my right arm (I didn't keep count). On a really good rep I could get it shoulder high, on a less good rep I got it a little less than boob high. I think this could be a really good exercise for me to practice to work on really strengthening my right arm & shoulder (and hip drive). I'll try to remember it whenever I am looking for "cash out" or even warm-up options.

Sleep:
12:54 - 9:45 Hooray for extra sunlight! A pretty sound night's sleep - think I woke up twice, but they were brief. Woke up with congested ears though :-( DO NOT WANT DANIEL's COLD. :-P

Food:
10:30 - 3 egg cheesy scramble w/ 2 pieces turkey bacon. 12oz coffee w/2/3 cup milk
11:00 - 1 multiv, 3 wellness formula, 2 glucosamine, 4 omega-3
2:15 - 16 oz milk
3:35 - 1 bowl orange curry, 16 oz milk
7:30 - House of Curries: Approx: 1 8oz cup chai tea, 1/2 order each of daal, chicken w/cauliflower, tandoori chicken tikka & paneer tikka masala.
11:15 - 2 zma