2/25/17 #12  Wt 196.8 ,Pulse 59, Slept 10 hours, 8-9/10-Slightly tired(sleepy), tightness in gluts( walking-ugh-really 100 min of walking would do that). Looking forward to workout today. It feels good to have some "tools" to help with movement. Heard the same assessments when at CrossFit but never felt like I had a "plan" to improve. Was frustrating. Coaching tips were"hold a neutral spine" but I couldn't "feel it" or make it happen.

Felt better depth on 3rd round of horse stance squats. KB Split squat to press -20 lbs for 8. Right leg wanted to externally rotate when "back". 3 rd set focused on maintaining position with no ext rot. Felt better.

Split Stance deadlift-35 lbs-felt good. Chinese row- 35 lbs- focused on spine position. Harder to maintain when lifting on left.

500m row-2:05.3, 2:06.0, 2:04.4 and 2:04.0. I messed up-Plank from hands(instead of elbows)-72 sec and 53 sec. Hang-prone grip 32s and 36s. para breathing was great. Ido Squat was a challenge-super limited in rotation and flex. Am committed to 2x/day Ido squat with focus on rotation and flex. Felt"looser" after and can feel a burn/ache in rhomboids 1 hour after workout.

Enjoyed all elements of the work out. Thank you!

Cal-1728  Carb 154g, Fat 57g, Protein 120g