1/29/2011

I slept 8 1/2 hours, which was much needed. I was surprised that I felt decent this morning. My only problem is my shoulders are extremely sore. That 400m overhead plate carry yesterday ruined my shoulders. Simply raising my hands above my head was painful. We went through a very comprehensive warm-up. It was great and afterward I felt ready to roll. After the first warm-up routine I did 'Annie' as a warm-up. (50,40,30,20,10 Double-Unders and Sit-ups). This was by far my fastest time (5.02). The last time I did this WOD I got 6.55. I'm happy that I've improved so much on my DUs. I only missed 3 of the reps. I want to do this WOD totally unbroken and under 4.45. After 'Annie' I took a few minutes and then did:

20 Rounds for Time:
5 Dead-Hang Pull-ups
5 Dips
5 '2 for 1' Wall-balls

Before round 1 and after rounds 5, 10, 15, and 20 was a 500m Row. My time was 38.41.

The hardest part of this WOD was the dips; I guess it wasn't even 'hard' it was just the most painful part considering how sore my shoulders were. The dead-hang pull-ups were easy and the wall-balls kept my heart rate up the entire time. This WOD was weird in that I'd recover aerobically between the rowing and then I'd be back in oxygen debt after each row. It was a good workout, I had a good time doing it. I'm looking forward to my rest and getting in some heavy lifting next week. Today is another high-carb day in hopes it will help me recover, tomorrow will be a low day. I ended up taking a two hour nap today, I guess I needed the extra rest.

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) 1 Burger, 2 cups WW Pasta, 1/2 Banana (700 Cal, 20g F, 87g C, 55g P)

Meal 3 - 1 Chicken Breast, 1 Banana, 1 tbsp Peanut Butter, 1 Cup Milk (580 Cal, 22g F, 46g C, 43g P)

Meal 4 - 1 cup WW Pasta, 1 Chicken Breast, 10 Strawberries, 1 cup Milk, 1 Slice WW Bread (745 Cal, 15g F, 84g C, 69g P)

Meal 5 - 1 cup WW Pasta, Whey Protein, 1 Slice WW Bread, Flax (475 Cal, 7g F, 63g C, 31g P)

Daily Total (high-carb): 2680 Cal, 70.5g F, 295g C, 211g P