Countdown to 30: 19 Days to Go

4/1: 157.0
4/2: 155.0
4/3: 155.2
4/4: 154.6
4/5: 154.8
4/6: 154.2
4/7: 153.2
4/8: 154.8
4/9: 152.6
4/10: 151.2
4/11: 153.2
4/12: 152.2
4/13: 152.2
4/14: 152.4
4/15: 153.2
4/16: 152.2
4/17: 152.0

My weight loss progress is slowing, but there is still progress. Slow and steady, and since I'm feeling so damn good recently, there additional motivation beyond the "goal" to keep me focused.

This morning, I did some skill work on hang power cleans after I got some form advice from Awesome Beard and Burpees for Breakfast. Kevin (crossfit coach/badass) walked in to the weight room while I was practicing, so I got his opinion and as usual his advice was invaluable. Basically, it's not a squat clean, so unless I really want to make it harder, 1/4 squat catch position is as deep as it needs to be. Pull needs to be BAM! with elbows coming up to ears and a wide elbow. Then, I need fast elbows around and under the bar. It's a moderate skill--not as easy as a squat but not a snatch either--and I'm thrilled to have the right coaching to help me learn it right.

After skill work (mostly sets of five, worked up to 95#) I took a break for other life stuff, then did the Crossfit Endurance 1 minute ladder WOD:

1 min on, 1 min off, 1 min on, 50 sec off, 1 min on, 40 sec off, 1 min on, 30 sec off, 1 min on 20 sec off, 1 min on, 10 sec off, then go back up the ladder until you finish with 1 min on, 50 sec off, 1 min on.

I started off at 7.3 and finished the last minute strong at 8.0. 1% grade the whole time, felt great.

PM Workout was Crossfit with Kevin...he had up do a Tabata workout with 4 stations....20 seconds on: 10 seconds off for 8 rounds. The stations were Rowing machine (count meters), Double Under Jump Rope (count complete double unders), Sumo Deadlift High Pull @ 65# (count reps) and single leg squats (count reps).

My score looked like this:
Single Leg Squat: 16 (L), 11 (R), 12 (L), 10 (R), 13 (L), 11 (R), 13 (L), 13 (R)
Row: 121, 209, 311, 401, 560, 592, 686, 782
Double Unders: 8, 1, 0 (did 25 single-unders while trying to find a rhythm), 3, 3, 3, 3, 5
Sumo Deadlift High Pull: (Why did I end on these?!) 11, 8, 5, 7, 6, 6, 6, 8

Total Score (if I did my math right) of 964. Smoked me like a hand-rolled cuban, yo.