Strength: 4 x 8 reps of Front Squats

On the sets of 4 I was at 133# a couple of weeks ago. So for sets of 8, I went up to 95#. Believe I could have done more, but my left hip flexor is ON FIRE this morning. It is visibly swollen right now, so I’m doing ibuprofen and ice all day.

Reps were:

• 45# (empty bar for warmup)
• 65#
• 75#
• 85#
• 95#

WOD:

Today’s was mostly cardio. Kind of glad there was a mile run total since I had a planned 4 mile run today.

1/2 mile run, then 3 rounds of:

• 5 kettlebell thrusters, each arm (Rx was 35#, I did 20#)
• 15 burpees

Then another 1/2 mile run.

I actually finished first today, but this is probably because of the 20# on the thrusters. It even made me doubt if I did all the rounds, but I’m sure I did since the trainer was counting mine. Ha!

A pretty painful WOD because of the hip flexor.

RUN: Planned 4 miles, but took it down to 3 because of today’s WOD and the hip pain.

Such a beautiful morning out, and the high is supposed to be 91 today so I took advantage of already being downtown and ran along the riverfront. Did a nice 1.5 mile loop through Waterfront Park and down by the Belvedere.

It is soooooo Derby-like downtown right now! I saw the Belle of Louisville steamboat warming up with smoke coming out of her stacks. It was a beautiful view to see the boat against the downtown skyline. She’s getting ready for a big race today! It’s the Great Steamboat Race between her and the Belle of Cincinnati. They battle it out each year as part of the Kentucky Derby Festival. It used to be the Delta Queen, but she is retired now.

I also saw the carnies rolling in to work, getting all the rides and everything ready down at the Chow Wagon. The chow wagon is full of rides and drinks and food — when I ran past it the first time, I saw this “medal” laying on the ground. I told myself if I could do the loop twice, I’d earn that medal. Got it! Haha. It was face down, and I didn’t know what it was the first time, so the curiosity was killing me on the second loop. I thought maybe it was a medal from the kids’ fun run during the Derby marathon last weekend. Nope, just junk from the Chow Wagon. :-)