Warm-up: JA's, 10 reps each with sticks, bars, 50% working weight Dead-lifts, Front Squats, Shoulder Presses, Squat Clean Thrusters. Two Rope climbs.
Strength: Bench 1) 5 x 65%, 2) 5 x 75%, 3) 5 x 85%
WOD: 9-6-3 of Muscle-ups and Squat Clean Thrusters. Sub 15' rope climb for Muscle-Ups.
Games 155/105, Muscle-ups, 3) 135/95, 15' Rope Climbs, 2) 95/65, Ropes, 1) 45, rope pull-ups.
Stamina:"Heavy Jane" 150-burpee pull-ups with body armor.
Endurance: 20-shuttle runs.
Recovery: 1:00 Seated forearm stretch, 2:00 PSOAS Stretch, 3:00 back foam roller.
My wife, my respect.
Yesterday we decided to come into the gym do some paperwork and have a few hours of family time. We took the kids out to the back hill so they could sled and have some fun. The babies climbed up the hill and came down very fast the first time. After that first run, we saw how fast they had gone so I tried to anticipated them gaining speed and walked halfway up the hill to slow them down. As they slid towards me I grabbed the kids and thought I slowed them down enough but after they passed me they regained speed and continued down the hill. Unfortunately Taylor my daughter did not have as much experience as Kellan and she increased her speed. Kellan drug his feet and slowed down as he reached Leilani and she was able to stop him. However right behind Kellan was Taylor sliding in at a much faster speed. When she struck Kellan and Leilani she knocked Lei's feet out from under her and the first thing to hit the ice was Leilani's face. The result is a broken nose, slight concussion, 4-sutures to the top lip and a very sad daughter. Accidents happen but it could have been far worse if my loving wife did not grab the children.
Instead of freezing, screaming or cursing at me she stepped into harms way, got smashed and remained calm. Her first instincts were to tend to the children even as blood ran down her face. As I slid down the hill out of control on my rear she asked me if I was alright and that's when I knew I had married the right girl. You never cease to amaze me with your strength, your compassion and your loyalty. I love you baby and I am proud of you! Rest now my love, I'll do the best I can with the dishes, laundry and yes I will even clean the toilets.
