I am becoming Super Woman! (at least a little)

Sleep:
1:30 - 8:15 no more afternoon coffee. Damn cats got really restless at about 7. Fortunately Felix's wound is finally looking just about healed. Hopefully only another day or two of the cone. We will ALL be grateful.

WOD - Strength Week 3 Part 2
Warmup - ME and hip openers

Deadlifts:
10 x 45#

5-5-5
95 -120-130(PR)
(meant to start with 100 - just forgot the 2.5 # plates until rep 3 - decided to skip it)

21 x 100# - failed after rep 18. Could not keep form good enough to progress without possible injury to my back. Same weight next week. I've decided music is great for the 5 rep sets - but I don't like it for the 21 rep sets.

Shoulder Press:
10 x 15#

5-5-5
30-40-50(PR)

21 x 30# - Next week 32 or 35

Pretty pleased with how this went, overall. 130# was essentially my 1 rep max not all that long ago. It's pretty exciting to be able to complete a 5 rep set at that weight. And last week I was close to but absolutely failed 5 reps of 50 presses. Today it was pretty easy. I am confident that next week I will be able do 55.

WOD 2 - Climbing:
I didn't have a lot of time for climbing once I finished my strength stuff, but I did manage to get in a couple climbs.

I warmed up on a friendly 10a/b on the back wall. Climbed it clean. Although I must have clocked my right knee at some point because after I belayed my partner up the same climb, when I went to walk away, I could barely bend it. It was like a weird delayed funny bone reaction. Very bizarre, because it didn't hurt immediately. I massaged it for a few minutes and it felt better - though still not quite "right".

My second climb was a 10a across from the cave. It had more overhang/negative incline than the first climb. It wasn't entirely clean, but it was pretty close (after I started over after falling completely off at the very beginning of the route). My knee behaved itself.

My third climb was barely even half a climb - it was a strengthy 10b to the right of the 10a I did. There was a dyno/strength move just after the start that I really struggled with, but was finally able to accomplish once I convinced my right foot that it really did want to bear my weight, and decided that I wasn't going to clock my knee again on those really large holds hanging out by my knees ... Sadly, I was not able to make it up much farther once I reached my goal, but I was pretty happy to have made that move. Daniel was impressed. He said he had thought that I didn't have the strength yet to haul myself up and lock off long enough to reach the next hold. Yay for being stronger!

Food:
9:00 - 6oz black coffee
1:15 - cottage cheese, etc.
5:20 - 2 oz spiced cashews
9:15 - 16oz milk & 1.5 bowls of north african chicken stew. Hooray for the crockpot having dinner all ready to go when we get home!! :-D
9:45 - 1 multiv, 2 glucosamine, 4 omega-3
11:15 - 2 zma