Kelly

After the turnout for “Murph” yesterday, I can’t stop thinking about how great of a community this is to belong to.

I’m a little sore today, but not bad considering that’s 4 days in a row. Since I won’t be able to WOD tomorrow, I had to push to 5 in a row today.

I’m 2 weeks into the strict Paleo diet as part of the challenge at the box. A few croutons and a small amount of shredded cheese on a salad are still the only “cheats” I’ve had. I’m down 8 pounds (172# this morning) and 1.5% body fat. At times, you can see a 6-pack as shown by the picture in yesterday’s post. I can’t believe how much my body has changed in the last two weeks and how much better I’m performing in the workouts. I figured it would take at least a couple of months to get to the 6-pack stages.

I’m increasing my food consumption in an attempt to speed up muscle growth, because I don’t want to lose any more weight; I want to turn some fat pounds into muscle pounds. A lean 175-180 would be ideal. We’ll see how this goes for the next week.

Warm-up

  • 75-50-25 Squats
  • 30-40-50 KBS (Russian)

I used the 62# KB for the swings and finished in 10:05.

Remember Kelly Kapowski?

WOD

“Kelly”
5 rounds

  • 400m Run
  • 30 Box Jumps
  • 30 Wall Balls

I love box jumps, so this is my kind of WOD. It’s always fun doing one of the benchmark girls or heroes so you have something to look back on if you do it again.

I used a 24″ box for jumps and a 20# MB for wall balls. Our 400m loop is more like 500 according to Google Maps Pedometer, so we’re working extra hard. 🙂 I did all of the box jumps unbroken each round and started with a set of 15-20 for the wall balls each time to keep my intensity up. Tried to do most of my resting during transitions from move to move with a few seconds of sitting down to drink some water. Finished in 32:22.

Squat endurance was my weak point in the benchmark for the challenge, but it’s getting better and better. Squats and wall balls felt pretty good today, especially since that’s 5 days in a row that have included a lot of squats.

Published by

Nick Momrik

I'm searching for the perfect golf swing and my first hole-in-one. I'm addicted to CrossFit. I work for Automattic.

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