crossfit, bike rides and rucking (oh my!)

A few wods last week:

Monday:

Deadlift - work up to heavy 5
for load: 335

Diane: 21-15-9
Deadlift 225#
HSPU
for time: ~8 min (very slow hspu)

Tues:

1500m row
50 pistols
50 shoulder to oh (115#)
50 ttb
for time: ~15 min (slow ttb)

Wed - Today
a few long rucks, a few bike rides.

I got around to purchasing an ALICE pack to ruck with. I've carried my 36# KB in it for ~12 miles. I need to pick up some bricks for better weight distribution but otherwise the weight is starting to feel better. It also feels nice to get my bike out as the weather in minneapolis is improving.

Diet: http://fitday.com/fitness/PublicJournals.html?Owner=drewbreyer

Daily report:

• Mind: Shitty weekend. Need to recover mentally the next few days.
• Body: Not too sore. Feeling pretty good.
• Spirit: Starting Michael Lewis' Flash Boys. Should be a good read.
• m/f/s: 5/4/3 (hoping to see improvement here over the next 12 weeks.

Also: I recently did a bodyfat analysis where my bodyfat was found to be 11.2 percent. I'm not sure how accurate that is but it was done with a bodpod at the university of minnesota. I was a little dehydrated so the figures may be off, but in anycase it will be motivation along with my before pictures I snapped yesterday night. Here's to 12 weeks of discipline.