12/1/2010

I slept about 8 1/2 hours, I felt great when I woke up. I was really excited for today's WOD. It was:

36" Box Jump
Muscle-ups
275 lb Dead lifts

1-2-3
2-4-6
3-6-9
4-8-12
3-6-9
2-4-6
1-2-3

It worked as 1 box jump, 2 muscle-ups, 3 dead lifts etc. I got the third set of muscle-ups (6) straight through. This was a PR for me which was awesome; previously I had only done 5. I've got my eyes on 10 in the near future. I broke the 8 up to 5 and 3 and the six to 4 and 2. I couldn't nail the last two muscle-ups at all; I missed three attempts and then called the workout over. This workout was exhausting and it was great to feel confidence with the rings; at least for the first half of the workout. If this workout was for time I would not place well, I'm still not completely comfortable doing muscle-ups, but they have improved a lot over the last few months. I did low carb days for the last two days, so today was a higher carb intake day.

Meal 1 - Whey (14g), Flax (6g), 1/2 Banana

Meal 2 - Surge Recovery (60g C, 25g P), Whey (27g), 1/2 Banana, 1 tbsp Creatine, 1 tbsp Beta-alanine, 1 Multivitamin

Meal 3 - 2 Chicken Sausages, 2 Slices Whole Wheat Bread, 1 tbsp Peanut Butter, 1 Cup Milk

Meal 4 - 1 Steak, 2 cups Broccoli, 2 cups Milk

Meal 5 - 3 Chicken Sausages