Feeling good today.

Today, Day #16:
Weight: 168.2
Fat %: 24.7
water %: 54.5

We had a good workout last night at Kettlebell bootcamp. Warmed up with our usual inch worms, crucifix and scorpions to open up our hips. We then moved on to some ab exercises using the kettlebell to increase the resistance. We then accomplished a grouping of three different plank exercises with short, full and super plank positions.

After this we split into pairs and worked on a 4 station set.
1.  Using a medicine ball, seated position, throwing overhead to partner catching ball, rolling back hitting the medicine ball behind your head on the ground and then sit up to pass for 2 min.
2. Medicine ball, standing position, throwing the ball overhead with slight bent knee and using a hip thrust to pass the ball to partner X5, then chest pass X5, shot put pass each arm X5, and finally granny (underhand) pass X5. 2min
3. ladder drills and hurdle for 2 min
4. ladder drill with horizontal plank drill (ouch) 2min.

All of us sufficiently warmed up we were about to embark on our 2nd of three straw runs.
If you recall from my first straw run, completed a couple weeks ago, I had run 6 3/4 laps in the 15 min time frame.

This time I finished 7 1/4. Oh yeah, I'm improving already!

This made me feel good. My first mile was completed in under 8min. ( 7:58 I think) last time it was 8:13.

Another good paleo guideline I found online:
http://desertcrossfit.typepad.com/Paleo_Food_List.pdf