1/25/2011

I was excited for today. The workout was 'Kelly,' which is a straight up conditioning workout that is very challenging. We had to sub the 400m run for a 400m row because it was so icy outside. I was ok with this, I get enough running on the side as it is. Our times would have been a little faster had we ran instead of rowed, but this workout was still challenging and great conditioning.

5 Rounds for time:
400m Row
30 Wall-Balls (20 lb ball)
30 24" Box Jumps

I came in at just under 23 minutes. The wall-balls coming right off that 400m row were by far the hardest part.

After 'Kelly' there was a not for time core circuit.

4 Rounds:
25 Ankles to bar
25 GHD Sit-ups
25 GHD Extensions
2:00 Plank

I rested each round after the plank for a minute or two before I did the next round of ankles to bar. This was a great core workout. My body was extremely taxed after both of these workouts.
I'm excited for tomorrow and for my day of rest on Thursday.

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, 1 tbsp Peanut Butter, 2 Slices WW Bread, 1/2 Banana (Total: 545 Cal, 19g F, 64g C, 39g P)

Meal 3 - 1/2 Chicken Breast, 7 Olives (340 Cal, 13g F, 30g P)

Meal 4 - 2 Cups Broccoli, 1 Chicken Breast, 8 Walnuts (500 Cal, 22g F, 18g C, 49g P)

Meal 5 - 1 Chicken Breast, 2 tbsp Peanut Butter (480 Cal, 20g F, 8g C, 56g P)

Daily Total (low carb): 2045 Cal, 80.5g F, 117.5g C, 187g P