3/16/2011

AM Workout:

First workout of the Crossfit open. I've been tapering down for today since Saturday. The WOD:

AMRAP In 10 Minutes:
30 Double-unders
15 x 75 lb Power Snatch

I got 6 rounds and a couple double-unders. I was hoping for 7 rounds, but the double-unders while fatigued were not straight through. This was my first attempt at this workout; I hope to give it a second go toward the end of the week. The snatches became surprisingly difficult at round 4. This was a good WOD, it was fast and a true sprint.

PM Workout (5+ hours later):

My legs were a little fatigued, but I'm glad I got out there and got the track workout done. It was a 15 minute warm up run then:

1600m Straight through. 200 moderate and 200 hard (splits of :45 and :32). I hit the splits the first 3 laps. I bonked hard on the last lap and totally screwed up the last 32 and ran a 40. I just did not have the endurance to do keep pace with the guys I was with. I put out a hell of an effort. Considering all these guys weigh about 40 or 50 lbs less than I do, I was happy with where I was at. After the workout was a 5 minute cool down. It felt good to go fast, my legs felt like jello towards the end of this. Today was overall a good day. I'm excited to lift tomorrow and hit the 'Open' WOD again before Sunday.


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

Meal 2 (post-workout) - Whey Protein, 1 tbsp Peanut Butter, 1 Slice WW Bread, 1/2 Banana (Total: 415 Cal, 15g F, 40g C, 33g P)

Meal 3 - (pre-workout) 1 Chicken Breast, 1 slice WW Bread, 1/2 Banana, 12 Almonds (565 Cal, 21g F, 42g C, 49g P)

Meal 4 (post workout) - 1 Burger, 2 Slices WW Bread, Mixed Veggies, 10 Strawberries (620 Cal, 26g F, 58g C, 52g P)

Meal 5 - 2 Cups Broccoli, 1 Chicken Breast, 8 Walnuts (500 Cal, 22g F, 18g C, 49g P)

Meal 6 - 1 Chicken Breast (300 Cal, 10g F, 0g C, 39g P)

Daily Total (two-a-day/medium carbs): 2580 cal, 100.5g F, 172.5g C, 235g P