Moving Blogs

Its been a year since I've posted over here, but I have moved over to a new blog site to focus mostly on running and lifting. Follow me there as I work to combine the two.

http://runliftrestrepeat.blogspot.com/

Paleo-ish Dessert

We are flooded with produce in this house, and after the children demolished dinner, and behaved well on our shopping trip to Tucson, I knew I had to make something fruit-ish for dessert. I had stumbled across "Fried" Honey Bananas on Pinterest and knew this was the winner for tonight.

Super simple ingredients:
1 slightly under ripe banana
1 Tablespoon Honey (this is the paleo-ish part)
olive oil
Cinnamon

First slice the banana, drizzle the olive oil in the pan and then place the bananas in a single layer in the skillet. Cook the bananas for about 2 minutes each side.

Whisk the honey and 1 tablespoon of water together. Remove the skillet from heat and pour the honey mixture on top.

Then sprinkle with cinnamon. The kids were not huge fans, but this was fantastic. I can only imagine how good it would be on ice cream, or french toast.

Juice for Breakfast, Day 2

This morning  I whipped up another kid-friendly Declan-friendly juice, Abigail has no desire to even try it if its green.

1 cup of Spinach
1 Tomato
1 Apple
2 Carrots

I again doubled the recipe and we all enjoyed it.

And, according to this website, one 8 ounce glass of juice is equal to a full day requirement of fruits and vegetables. So this family is well on its way to surpassing the recommended requirements of fruits and veggies.

Meet Bella .... my juicer

Meet Bella, my juicer. She recently joined the ranks of kitchen appliances and has a prominent place on the counter. The first juice I made with Bella was a disaster. Totally yucky and sour. But then I attempted a simple pineapple and strawberry and it ws great. The worst part, of course, is clean-up. BUT, its all dishwasher safe. I also kept the pineapple pulp because I figure one day I'll use it for something.

This morning, Steven made the trek for our Bountiful Basket pick-up. $15 for all of this produce! I had also bought a pineapple, spinach, kale, celery, oranges, pears, apples, zucchini, a cucumber, and mushrooms yesterday. We are now more than ready for the week ahead.





I knew I had to do something with all of these veggies and fruits. I googled "kid-friendly juice recipes" and they were right. My first successful fruit/veggie combo drink was a hit with the kids.





This recipe was super easy. I doubled it to have enough for all three of us.

Carrot Pear Orange Juice
1 pear
1 orange
2 carrots

So simple. I think I'm actually going to prepare this ahead of time, similar to how I do most crock pot meals, so that it can accompany breakfast once a week. So yummy!

My take on Zucchini Bites

I found this recipe on Pinterest (of course) and attempted it last night.

I made a few changes. No bread crubms, no onions. And I added onion and garlic powder. Next time I will also add shredded carrots to it.

They are AMAZING! If I hadn't promised Declan one in the morning, I would have eaten them all. So good!

Zucchini Bites

Recipe adapted: The Naptime Chef

yields: 12 mini muffins

1 cups zucchini, grated
1 egg (1 large egg equals 3-4 tbsp when whisked together)
1/4 yellow onion, diced
1/4 cup cheese (cheddar or Parmesan work the best)
1/4 cup bread crumbs - I used Italian style
Salt and Pepper

1. Preheat oven to 400F. Spray a mini-muffin tin with non-stick spray, set aside.
2. Grate the zucchini and then place in a dish towel to squeeze out the excess water- like when using frozen spinach; if you skip this part, the middle of the zucchini tots will be really soggy while the outside gets crispy and no one wants that.
3. In a bowl combine, the egg, onion, cheese, bread crumbs, zucchini, salt and pepper.
4. Using a spoon or a cookie scoop, fill the muffin cups to the top. Bake for 15-18 minutes, or until the top is browned and set. - See more at: http://curiouscountrycook.blogspot.com/2012/03/zucchini-tots.html#sthash.H6DCi0Zv.dpuf

CrossFit Week of July 15th

This week has been awesome at CrossFit. Monday I wasn't able to make a class time, so I worked on my pull-ups and cleans at Open Gym. Finally made it past 95# and can now (inconsistently) clean 105#.

Tuesday we did Karen, another of the infamous 'Ladies of CrossFit.' As fast as you can, complete 150 wall ball shots. Prescribed weight is 18#/ for women and 20# for men. I did 16# and completed it in 9:16. I should have tried the 18#.

Wednesday was Death by Push-ups. This is very similar to the pull-up continuum we did a few weeks ago. The first minute, one push-up; the second minute, two push-ups, etc until you can't do the allotted number in the amount of time. I decided to do strict push-ups and do less of them instead of doing girl push-ups. I completed 6 rounds and 6 push-ups into the 7th round for a total of 27.

Thursday we had another girl workout - this time Nicole. Nicole is 20 minutes of as many rounds as possible of two elements. First, run 400 meters, then perform as many pull-ups as you can without stopping. As soon as you stop, return back to the run. Repeat as many times as possible. I completed 5 full rounds. Using the green and blue bands (a feat in itself) I completed 10, 5, 8, 7, 6 pull-ups totaling 36. Not bad for 20 minutes of work.

Friday was a Hero WOD. It was a fun one, but still really tough. 7 rounds of 15 kettlebell swings, 15 power cleans, and 15 box jumps. The Rx for this was 1.5 pood (55lbs) for the kettlebells, 95# for the cleans, and a 24" box. Before we started the workout, I attempted a 20" box jump for the first time ever, and did it! I scaled my workout as follows: 1 pood (36lbs) for the kettlebell swings, 85# for the power cleans, and a 16" box. I completed all 7 rounds in 38:47. Next time, I will do this workout as prescribed.

For all my efforts this week, I got this wonderful bruise.

Paleo Lunch Date - Spaghetti Squash Style

Since I started (restarted?) my whole foods/clean eating/paleo thing (I refuse to call it a diet), husband has been on board, 95% of the way. He still likes his beer. Most days when I'm not working, I bring him lunch. We try to eat our bigger meal at lunch, since by the time we are home from CrossFit and get the kids fed/bathed/in bed, its pushing 7:30. Today I wanted something different.

Spaghetti Squash Goodness

I roasted my spaghetti squash in the crockpot. Its so easy. Put it in whole and add 1/2 cup of water. Cook on high for 2 1/2 hours. Then I cut it in half, let it cool, scraped out the yucky insides and then scraped out the "noodles."

I added half a chopped tomato to each dish, as well as some bacon bits, and caramelized, garlic mushrooms. Of course those I found on pinterest.

All loaded up in some Tupperware and ready for a lunch date with my husband. He's lucky I didn't eat all the mushrooms before I got there.

Hope WOD, CrossFit Cures

Saturday, July 6 - CrossFit gyms and athletes around the world participate in a CrossFit Cures event. This year the event raised money for St. Jude's. Members performed the same WOD, called Hope, raising money for the organization in the process. CrossFit Cochise, added to this and honored a very special little boy, Brendon, who at age 5 lost his battle with brain cancer and was a St. Jude's kid. The nephew of one of our members, he loved the color orange, so we all wore orange on Saturday. CrossFit Cochise also encouraged non-members to participate, either by running or walking a 5k or sponsoring an athlete.

The WOD was a hard one. For one minute each, you preform five exercises, and then rest for 1 minute. You do this three times. Steven and I did this together at the 9 o'clock time slot and we, as always, had a great time with our friends, feeling like our workout was making a difference in the world.

Here was the breakdown: (Steven/Rebecca)
Burpees
Power Snatch 75#/55#
Box Jumps 24"/20" step-ups
Thrusters 75#/55#
Chest-to-bar Pull-ups/assisted with black band

Steven did a total of 185 repetitions  and I did 150. We were both really happy with that and totally exhausted afterwards.

         

The Girls of CrossFit

No, I'm not talking about my girlfriends, I'm talking about the workouts that are named after girls. Why? As one guy stated, "Because if you are going to end up laying on the floor after a workout, its nice to know it was named after a woman."

Here are the girl workouts, and here are my times on them. I hope to get each one in by the end of 2013 so I can improve drastically in 2014.

Keep in mind this chart is generally scaled for men, so the women's chart will be a bit lower on scaled weight.

I try to hit everything Prescribed (Rx) but on some things its just not possible yet. My goal is to get everything Rx, which will of course mean nailing the kipping pull-ups soon, and then improve rapidly on time.

I like the idea of the Just Yo' Body workouts as travel days or off days from the gym.


Mix it Up:
Jackie (May 31) 14:12; box pull-ups
Fran (May 9) 7:25; 45# Thrusters, box pull-ups
Elizabeth (June 28) 13:37, 95#; pull-ups instead of ring dips due to shoulder, green and blue bands

Nancy (June 25): 22:22, 10#; due to shoulder

Lynne (June 24)  71 reps, 85#, black band for pull-ups

Get Heavy: 
Linda (May 14) 42:49; 145# Deadlifts, 75# bench press, 85# cleans
Grace (May 1) 10:42, 75#
Isabel (May 7) 4:00, 45#

July 2013

Tomorrow starts July. I really can't believe half of 2013 is now behind us. The second half will bring lots of amazing things: kindergarten for Declan among them. Half of the summer is also behind us now. Where does time go? I've absolutely enjoyed all the good that 2013 and living in Arizona has brought to us and I can't wait to see what is coming next.

Since I ran my half-marathon in early March, running has been put on the back burner. I started weight lifting in March and Steven and I started CrossFit in May. This month, I plan to find a balance between running and CrossFit (and the rest of my life). My mileage goal for July is 30 miles. And I want to run 3 times a week.

I plan to start July off right by participating in a Virtual Run on July 4th. The proceeds will benefit The Wounded Warrior Project and I get this cool medal. This will be my 6th race of the year, which means I have 7 more until I've earned my "13 in 13" medal. Too easy.

Seems totally doable, especially because in January and February I was hitting 50 miles. But, its all about starting to get back into the rhythm and training again. I have a pretty full fall/winter race season and I'd like to be very ready to go.

I think that I can continue going to CrossFit 5-6 times a week while running 3 times a week. July is busy for us, but my work schedule isn't extreme. Even on the weeks that I do work, I only work 3 days.   We shall see how the balance goes and I will continue to tweak the number of WODs I do with the steady increase of miles as I train for my fall half-marathons. I know I can find a balance and still enjoy both.

Whole 30: Day 6

Day 6 did not go as well as planned. But I'm accepting that its ok.

Breakfast was great, scrambled eggs with sausage and a decaf coffee with almond milk. We spent the morning on chores, cleaning Declan's room and building his bunk beds. Lunch was a slight "cheat." I made the kids waffles and was so tempted. I resisted that temptation and instead had Cascadian Farms Organic Granola with almond milk.

I went to a Foundations Class at the gym and spent almost two horus working on squats. We did a lot of work on form and then did a workout.

3 Rounds for time:
25 Air Squats
20 Front Squats (45#)
10 Overhead Squats (35#)
I did it in 11:25 and boy are my legs SORE!

By the time we got home after that it was almost 4pm. I was tired, kids were tired, and so we got pizza for dinner. It was loaded with veggies which is better than nothing. I took it one step further and had some beer.

After feeling guilty for a little while  I decided that one "bad" meal a week is not the end of the world. Really, its ok. I felt great all week, and that "diet" is totally maintainable IF I let myself have some things I enjoy in moderation as well.

Day 7 will start me back on the Whole 30, or at least the version I've been doing.

Whole 30: Day 5 (HALFWAY DONE!)

Yes, I know the point is doing 30 days, but right now, my goal is 10. I plan to then see how I do on my own. I've been very happy so far, so I think it will be easy to keep on track. Anyway, Day 5, one full of temptations, but I stuck to my plan.

Breakfast was scrambled eggs with sausage, made by my wonderful husband. I then met the girls for some Starbucks mid-morning and succumbed to the temptation of getting the new Valenica Orange Refresher. Its definitely the most healthy drink on the menu, as its fruit and water. And, it was really good!

For lunch, I made Cold Avocado and Crab Soup. I found the recipe in my Runner's World magazine. I was hesitant as it comes out really green, but it was good! We both enjoyed it, which is good, because there are leftovers.

This afternoon we went bowling with some of Steven's co-workers. We were hungry and didn't plan well, so we had to get something there. We made the best out of it and got some sweet potato fries and a burger with avocado and bacon. I ate my half of the burger without the bun so I felt good about that.

Tonight at CrossFit was fun and challenging. I was looking forward to the workout, which involved cleans, but I wasn't looking forward to the mental breakdown I knew would come. Cleans are a very mental lift for me. Today I broke through just a little bit. The workout's name was Elizabeth and it consists of 21 reps of cleans, 21 reps of ring dips, then 15 reps of each, then 9 reps of each.

The prescribed weight is 95# for women and 135# for men. I was able to get 95# for the first 13 reps of the first round. After that I dropped down to 85#. I also wasn't able to do ring dips due to a sore rotator cuff, so I did pull-ups 15 the first round, then 10, then 5. I completed the whole workout in 13:37. Not as fast as I wanted, but respectable.

For dinner I grilled up the last of the eggplant and ate the leftover pork chops and mushrooms. It was yummy. Day 5 was good, Day 6 will be better.

Whole 30: Day 4

So, I cheated a little bit on the morning of Day 4. No, nothing food related, I cheated with the scale. I desperately wanted to know what was going on with the weight changes and I'm so glad I did! I'm down 2.6 pounds from when I started. It was definite motivation to keep on going!

I started off the day with my usual scrambled eggs and added the nitrate free sausage I had prepared the night before. I mixed up another almond milk smoothie, this time with half a banana and some strawberries.

I struggled with finding something for lunch, as it was hot and I was tired. The tuna fish and avocado from Wednesday sounded really good, so I made another serving of that.

I sliced another cantaloupe for my snack and took about 1/4 of that in for my 3pm energy boost.

I had prepared Paleo Chicken Curry a month ago and defrosted it and put it in the crock pot for dinner.

Since we took Wednesday off, we went into the gym and did the most horrible workout ever.

Bethesda
15 minutes, as many rounds as possible

25 Double Unders (ratio was 4:1 for singles)
10 Burpee to Broad Jumps

I completed only 3 rounds and all of the single jump ropes for the 4th round. This WOD was hard. My shoulder was sore on the burpees, my feet were sore from my heels and then jumping. Ugh.

BUT, I DID IT. And the part of CrossFit that applies here is practicing what you dislike or are bad at to make it your strength.

After the workout, I did 3 sets of 5 pull-ups on the green band for the first set (which takes away 65# of your body weight) and the last two sets with the green and red band (taking away a total of 90#).

I had some celery, carrots, and red peppers with a homemade avocado dip for a late night snack.

Another good day. Almost half-way through my 10 days.

Whole 30: Day 3

Today was another good day for good food. Breakfast consisted of scrambled eggs and salsa, which Steven carefully inspected the label on yesterday so it passed the test. I also mixed up another decaf coffee, almond milk, banana shake for my mid-morning snack.

Lunch was tuna fish and an avocado. You'd think I would soon tire of avocados, but I haven't yet. I love them in all forms.

I brought some cantaloupe for a snack but didn't get a chance to eat it until I was on the way home. Then I created a nice, colorful, healthy dinner.

Grilled pork chops with mushrooms, served with sweet potato fries and steamed broccoli. Miraculously, the children ate dinner today! And it was wonderful. And, we both have lunch ready for tomorrow.

I'm really surprised at how I'm not hungry. The reason I fail at every single diet I've tried is because I'm hungry. With this, I'm not at all. I'm usually reaching for a snack about 4pm, especially on the days I'm heading to the gym, but that's it. And, after dinner, I'm fine until the next day.

This isn't something I would want to do for the rest of my life, but it is something I could maintain most days. So, three days down, and 7 more until my 10 days are up. At that point I'll reevaluate and perhaps reintroduce some foods.

*Today was a rest day for both of us. We needed some time to heal sore shoulders, and some additional time with the kiddos this evening. It was well worth it.  

Whole 30: Day 2

Day 2 was not quite as good as Day 1, but I managed to get through. This was also my first day back to work since starting this. So, I now know I need to do some preparation ahead of time.

Breakfast was good, bacon and eggs. I also whipped up a drink of a half banana, decaf coffee, and dark chocolate almond milk. Now, I know the almond milk is not 100% Whole30 approved, BUT, its a conscious decision that I am going to drink it until it runs out and then get the unsweetened original or try coconut milk. I've accepted it, you all can too. ;)

Lunch was leftovers from last night: baked chicken, grilled eggplant and tomatoes, and I added an avocado. I snacked on some cantaloupe about 3pm. I was a bear come 4:30. Obviously, something was off in my body. So, I decided to have dinner early, I had about half a serving of Mexican Pork Stew. Pork chops, sweet potatoes, fire roasted tomatoes, and diced green chiles. This made me much happier.

We hit the 6:30 class at CrossFit Cochise, which is new for us, but due to work schedules that is where we are this week. It was a good class. "Nancy" was the workout.

5 rounds for time:
400m Run
15 Overhead Squats 95# for men, 65# for women

Due to my plaguing shoulder issues, which I think was made much worse by yesterday's bench press and pull-up workout, I did overhead squats with only a 10# bar. But, for me, the big deal was the run. I completed the workout in 22:22. I ran the entire 400m every time. That is big for me.

So, after dinner I had a bit of almond milk and I called it a day.

Day 2 done, and now I'm prepared for Day 3.

Whole 30: Day 1

Day 1:

I was a little apprehensive but excited about Day 1. Usually, the hunger makes me snap. And, since I was not working today and was at home with all the "other" food available to me, I was not sure of my chances. But, I DID IT!

Meal 1: Scrambled eggs (with water instead of milk), nitrate-free sausage, and red peppers; served over half an avocado  Since my husband embarked on this with me, a little uncertainly, I made enough for both of us. My goal was to make it to 10 o'clock before feeling hungry. I couldn't even finish my plate full of good food, and I wasn't hungry until I started packing up lunch.

I did a speed workout this morning, 1/2 mile warm-up at 10:30 pace and then 8x100m repeats at 8:00 pace.

I prepared lunch to take to eat with Steven at work. I baked tilapia with some seasoning blend from Costco. I also chopped up raw vegetables (celery, red pepper, carrots) and then whipped up an avocado dip with my emersion blender. We ate this and it was good!

I had a small snack mid-afternoon, because I knew dinner would be late due to CrossFit. I had a quarter of a cantaloupe and some cashews.

CrossFit today was another benchmark workout, Lynne. For this we did 5 rounds for max reps. Bench press and pull-ups. So, for Round 1, you do as many bench press reps as you can and then you do as many pull-ups as you can. Then the rest of the rounds, resting as needed. You are supposed to do this bench press with your body weight. Obviously, that is hard for a lot of people, particularly women. So, I did bench press at 85#. And I used the black band for my pull-ups.

My left shoulder was sore today and it was obvious on these two exercises. But, I learned a few new technique things on my bench press that I think will help me when I'm at 100%. And, after class, I attempted to go down in bands. The bands make you lighter when you are doing pull-ups, the black band "takes away" 100 pounds. The next one is the green one, which removes 60 pounds. I was able to combine the blue and red and go down to 90 pounds. Its a step in the right direction of pull-ups.

I did 71 total reps tonight. A good benchmark for the next time, at least.

I came home and prepared dinner. I had put chicken in the crockpot with olive oil and some of that same seasoning blend. Then I grilled eggplant slices and served them with tomato on top. It was excellent. And, husband has lunch for tomorrow.

Day 1 was a great success. Day 2 will be as well!

Whole 30: Lifestyle Change

This morning, I'm embarking on my Whole 30 Journey. This plan for food is pretty simple, Eat Good Food. Its a very strict version of the Paleo Diet. I will eat protein, produce, and healthy fats. I will not eat grains, legumes, sugar, dairy, or other processed foods.

I'm focusing on what I CAN eat, things like chicken, beef, eggs, sausage, bacon, avocados  cashews, olive oil, coconut oil, any fruit or vegetable. This is 30 days of eating whole foods, good foods.

I've been reading the book It Starts With Food and I'm somewhat prepared for what the next 30 days will entail. The first week will be rough. After week 2 I should be good to go. No cheats, none. None, none, none.

Steven has agreed to start this process with me, and no matter what, support me in this. I cleaned off a shelf in the pantry and filled it with Whole30 Approved foods. Declan and I hit the local Co-op and Safeway this afternoon to fill the fridge with fruits and veggies. I've found some great recipes and I'm encouraged by the fact that there are virtually no limitations of how much good food I can eat. As many vegetables as I want. As much protein as I need to stay satisfied and there is so much variety!

I'll be updating and keeping track via my blog, along with my workouts from this week. I hope that I'm as excited and upbeat about this on Day 7 as I am on Day "0."

Hero Wod at CrossFit Verve: Nate

So, I'm travelling on business and was able to find quite possibly the coolest CrossFit gym in Denver. CrossFit Verve is the home gym of Matt Chan. So, I signed up online and navigated through Friday afternoon Denver traffic.

Verve proved my theory on the CrossFit community, they are all welcoming and helpful. I walked in the door and barely had time to look around before someone was asking me if I needed help. I was welcomed to the gym, shown to the locker rooms, and then introduced to the coaches. The other people in my class were so welcoming.

For our warm-up, we ran with our PVCs (think a barbell but light like a PVC pipe) to the corner and then did pass-thrus and around-the-worlds to stretch out our shoulders. After a run to the next corner, we did leg swings and good mornings. At the third corner, we did lunges with the PVC overhead. The final corner was squats with pass-thrus.

After our warm-up, we paired up (I was pleased to be approached by one of the experienced Cross-Fitters to be his partner) and worked on a progression to help us with handstand push-ups. The progression was really enlightening and helpful. While I am nowhere near ready to do a correct handstand push-up, I have a lot of ways to work on that technique.

The workout was a Hero WOD, which is named for one of our fallen heroes. Chief Petty Officer Nate Hardy was killed February 4, 2008 in Iraq. This workout was created for him on February 12, 2008. Here is the workout:

As many rounds as possible in 20 Minutes:

2 Muscle-ups
4 Handstand push-ups
8 Kettlebell Swings, 2 poods

A lot of people have to modify this workout in one way or another. I had to modify all of it. Muscle-ups are one of the hardest moves ever. So instead of doing them, I did 2 ring pull-ups and 2 muscle-up progressions. I finally have the movement down, now I just have to work on the strength.

Same thing with handstand push-ups. I learned a lot on how to work up to the skill and will continue to do so. I did pike push-ups on a 24" box.

Kettlebell Swings for women was prescribed at 1.5 poods. A Pood is a Russian measurement. 1 pood is 16kg or 35 pounds. I did this workout with 1 pood kettlebell. I know I can lift and swing a 1.5 pood, but since today was one of the first days my back hasn't hurt in almost 2 weeks, I was not going to risk it.

I completed 11 full rounds and the 2 modified Muscle-ups that started the 12th round. I was pretty happy with that, as my goal was 10 rounds.

I miss my coaches, fellow athletes, and my favorite workout partner. But this workout and this gym was awesome. If I ever find myself back in Denver again, I will not hesitate to go there and workout. The coaches today, Luke and Emily, were fantastic.

Heavy Day & Maintenance Day

I've been asking the coaches for a day where we can discover our max weights on certain lifts to see where we are. I was rewarded with a "Max Effort" day on Wednesday.

We had 15 minutes to find our max weight for 1 rep on back squat, push press, and then our 3 rep max on power cleans.

I hit 205# on back squat (which was good considering my recent back soreness but not great considering I hit that weight back in March.)

For push press I did 90#. Which was a 15# increase from the last time I did push press.

I totally biffed it on the cleans. Why this move is so hard for me, I just can't understand. I can do it at light weight just fine, but get to 95# and I crumble. Its so frustrating. Anyway, I did 80# on Wednesday.

Thursday I hit the Buckley AFB gym and, since there was limited space and equipment, did a little lifting.

Power Cleans
5 at 65#, 10 at 75#
Front Squats
5 at 95#, 5 at 105#, 5 at 115#
Back Squats
5 at 95#, 5 at 145#, 5 at 155#
Push Press
5 at 65#, 10 at 75#

Tomorrow I get to go workout at Crossfit Verve. I'm very exited about that, but nervous at the same time.

Brain Freeze

Today was another awesome Monday. I started off the day with the Spartan WOD:

100 m sprint
10 push-ups
100 m sprint
10 lunges
100 m sprint
10 push-ups
100 m sprint
10 squats
100 m spring, 100 m recovery x 2

Then I went to Annihilation class with Jill. It was a rough day! Lots of jumping jacks, squats, and some weight work.

Then, I headed to CrossFit for my favorite (?) part of the day. Tonight's workout had 3 elements, quite possibly my 3 least favorite elements ever.

50 Double Unders ( I can't quite do these yet, so I did 150 singles)
50 Slurpees - medicine ball slam - burpee - thruster - with a 15# ball
50 Sit-ups

I completed it in 13:59, and no, I won't ever round that up. My goal was 15 minutes and I'm pleased to have met that goal.

Another good day in the gym, and I'm excited about our adventure tomorrow!