5p: CrossFit:
-Goat Killa: 20m Load/Time Progression HSPU (L1)
-SWOD: DB Shoulder press: 5-5-5-5-5
-WOD: 2mins per round for 4 rounds: 150m Sprint- 5 Man on Fire Burpees-Max Reps KBS: 103
WOD: 3RFT: 250m Row-8x135# Thrusters-400m Run w/20#WB
5p: CrossFit:
-WOD: For time: 5-10-15-20-15-10-5 of SDHP (95/65) & Wall Ball: 7:28
-SDHP slowed me down
Today's food:
Meal 1:
-5 poached eggs & 4 slices of bacon
-1 Red Mango & Blueberries
- Coffee w/unsweetened almond milk & cinnamon
Snack 1:
-1/3 Jar of raw almond butter
4p: Perfect Food Bar:
Post WOD Shake:
-1 Scoop Progenex Recovery-1 Scoop HydroWhey-1 Scoop Glutamine Peptides
Dinner:
- Ground beef served over mashed cauliflower
-blueberries & clementine
Today's Training:
-AM: 1 mile swim
-5PM: CrossFit:
-SWOD: 5x2 PJ: 185-205-225-245-245F (Smoked from the swim)
-WOD 1: 15min AMRAP: 30 Doubles-50Ft Bear Crawl-15 Push Ups-50Ft Bear Crawl-15 BAck Extensions: 7 Rds+21 Doubles
6PM: Coached:
-WU: Wall Ball Medly w/jog
-WOD: 400m Run-18 Thrusters-400m Run- 15 Thrusters-400m Run-12 Thrusters-400m Run-9 Thrusters (95/65)
7PM:
-WOD 2: 3 Rds of: 1-2-3-4-5 w/ 155# Squat Clean-Wall Walks-36" BJ
-Boy was I on fumes, wall walks are a b!#?% 21:41
5p: CrossFit:
-SWOD: Box Squat 2x10 135# for warm up then 3x5 FS; 185-225-250
-WOD: 3 Rounds: 200m Run-10 Toes-2-Bar-30 DB Hand Squat Snatch 45#
-My mobilty witht eh HSS is crap...
6p: Spent a lot of time mobilizing!!!
