I slept a little less than 7 hours last night. I was tired when I woke up; I wish I could have gotten more sleep. Despite the lack of sleep, I felt great in the gym today. I modified the RxD Olympic lifting workout. I did the lifting portion of the WOD, but changed the metcon part. The metcons that are RxD by the Olympic lifting training are very short and explosive (who would have thought?) but I like to do traditional crossfit conditioning to maintain my metabolic conditioning. Anyway, here's how it played out:
Weighted Dead-Hang Pull ups: 7,7,6 @ 35 lb, 3, 3 @ 53 lb
Snatch 6 x 2 @ 80% (115 lb)
Romanian Dead Lift 3 x 3 (205 lb)
Power Snatch 4 x 2 @ 50% (65 lb) - these were purely for technique's sake. I had my coach watch the bar travel on these. I have a tendency to throw the bar out in front of me; I'm really working on straight bar travel.
The metcon was great. I hadn't done a metcon like this in 2 weeks, I was a little nervous. But I felt awesome and blew through it. My time was 19.50; I beat the next best time by about 8 minutes which was set by some Air Force Para-rescue candidate kid.
7 Rounds for Time:
15 x 70 lb KB Swing
15 x 95 lb Power Clean
15 x 24" Box Jump
After the WOD I worked on butterfly pull-ups for about 20 minutes; I'm actually significantly improving these. I want to get comfortable and confident with them. It would really help some of my WOD times. Overall a great day. I'm looking forward to the lifting tomorrow.
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 Chicken Breast, 2 Slices WW Bread (570 Cal, 8g F, 48g C, 54g P)
Meal 4 - 2 Cups Broccoli, 6 oz Steak, 2 Slices WW Bread (710 Cal, 26g F, 66gC, 64g P)
Meal 5 - 1 Chicken Breast, 2 Slices WW Bread (570 Cal, 8g F, 48g C, 54g P)
Daily Total (high carb): 2575 Cal, 67.5g F, 240g C, 224g P
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