1/24/2011

AM - I always feel a little anxious coming back from two days off; this coupled with the fact I drank and ate a few cheat meals this weekend made me straight up nervous about hitting today's challenging WOD. After a long warm-up the workout was 'DT,' a Hero WOD. It was as follows:

With a 155 lb Bar, 5 rounds for time:
12 Dead-lifts
9 Hang Power Cleans
6 Push-Jerks

My time was 14:52. This isn't extremely impressive; although I'd be surprised if anyone in my gym beats my time. I would like to do it again under 10 minutes. After reading how guys did it after I got home I think I could drastically improve my time. Anything overhead for me holds me back, so the jerks were awful, they were more often than not push-presses. Overall a great conditioning/benchmark WOD.

PM - I got back in the gym 6 hours after my first workout. The second WOD was:

5 rounds for time:
500m Row
400m Run

My time was 19.50. I didn't have any other times to compare this to. I didn't go at 100%, this second workout was done at about 85%. It was a solid conditioning workout. It felt good to train twice in one day and I felt energized and ready for both workouts.

The diet is coming back online starting this week. Despite all the weird things I ingested this weekend I look very lean in the mirror.

Meal 1 (pre-workout) - Whey Protein, Flax Oil, 1/2 Banana (Total: 180 Cal, 6.5g F, 14.5g C, 13g P)

Meal 2 -(post-workout) - Whey Protein, Flax Oil, 1/2 Banana, 1 Slice WW Bread (Total: 375 Cal, 11g F, 40g C, 31g P)

Meal 3 - 1/2 Chicken Breast, 1 Slice WW Bread, 8 Walnuts (Total: 470 Cal, 24g F, 26g C, 38g P)

Meal 4 - (pre-workout) Whey Protein, 1/2 Apple, 12 Almonds (Total: 255 Cal, 8g F, 18g C, 27g P)

Meal 5 - (post-workout) 1 Steak, 2 cups Broccoli, 1 Slice WW Bread, 1/2 Apple (Total: 625 Cal, 24g F, 54g C, 60g P)

Meal 6 - 1/2 Chicken Breast (Total: 360 Cal, 14g F, 3g C, 39g P)

Daily Total (two-a-day/medium carbs): 1890 Cal, 87.5g F, 155.5 C, 208g P