Jan 24 - Putting in Work

WOD
Skill
Muscle ups - jumping, 30 reps

Strength
6 rounds, rest as needed between lifts
Sumo deadlift high pull 5-5-3-3-1-1
135, 135, 155, 175, 185, 205(miss, not to chin)

WOD: SCARS
30 KB Swings(40lbs)
400 M Run
30 Box-tire Jumps
200 M Run
20 Clean and Jerks(95lbs)
100 M Run
20 Wall Ball
100 M Run
10 OH Squat, 95lb
200 M Run
10 Burpee Pull-ups
400 m Run
18:39 Rx

Yoga
Namaste Yoga - Lotus Link
30min

So today was a lot of work! More than I usually do in a day, for sure. I've never done a muscle up, so today I did 30x jumping to try to work on the transition, was harder work than expected. The SCAR WOD was actually pretty fun, and I feel like I was able to keep moving w/o taking breaks, which is good.

Today is the first time I've ever done Yoga, and I think it was a really awesome thing to do after the work I did prior. I set my DVR to record them from Fit channel, so soon I'll have a pretty good library of Yoga sessions to follow. Anyway, I feel really relaxed and ready to watch some football and eat some pork :))

Food

• 7am - two eggs, turkey bacon, couple pieces of pineapple, coffee, water
• 200pm - roast beef, tomato, sun butter, water 
• 400pm - Pork, steamed spinach, zucchini stir fried in coconut oil (yum!), water
• 600pm  - Snack of some more pork, and an apple, water.
• 840pm - Pork, tomato, bite of sun butter, cocnut water, water, small glass of red wine.
  

Cooking a pork shoulder in the crock pot today, since 7am. The smell is everywhere, and it is good. I'll edit this posting later with how it turns out, and my recipe if it comes out well :)

Pork came out pretty good, but missing something...just needs a little flavor maybe. 

Here's the recipe.