3/30/2011

AM Workout

I felt good today. I hit the WOD hard and gave it my all. It was harder than it looked on the board. I was pleased with my performance, my goal was 10+ rounds. I got 9 1/2. I gave a huge effort, I have respect for athletes that beat my score on this. The push-ups were the most challenging part for me. I have very long arms and the range of motion killed my front deltoids after round 6. I kept a very solid pace on the dead-lifts and box jumps throughout the workout.

AMRAP in 15 minutes:
9 Dead-lifts @ 155
12 Push-ups (hand release)
15 Box Jumps @ 24"

My final score was 9 rounds, 9 dead lifts and 5 push-ups. Solid workout, I'm glad it's over. I'm not going to try it a second time. I gave it my all today and I really don't think I'd score better if I did it again. I'm looking forward to doing some workouts I want to do (heavy lifting anyone?) for the rest of the week.

PM workout (3+ hours afterward)

37 minute easy and flat run. I did not really feel very good until about 15 minutes into the run. After I warmed up I felt light on my feet and normal.

Staying paleo is going well. I introduced sweet potatoes today as my PWO meal. I won't form an opinion about them until the end of this week when I use them after some more challenging workouts.

Meal 1 - Whey, Flax, 1 Banana (285 Cal, 8g F, 29g C, 26g p)

Meal 2 (pre-workout) - Whey Protein, 12 Almonds, 1/2 Banana (210 Cal, 13g F, 15.5g C, 15g P)

Meal 3 - (post-workout) 1 Chicken Breast, 6 oz Sweet Potato, 1/2 Banana (505 Cal, 10g F, 51g C, 46g P)

Meal 4 - (pre-workout) - Whey Protein, 12 Almonds, 1/2 Banana (210 Cal, 13g F, 15.5g C, 15g P)

Meal 5 - (post-workout) 2 Scoops Whey, 1/2 Banana, 2 cups Sweet Potato (675 Cal, 3g F, 99g C, 65g P)

Meal 6 - 1/2 Chicken Breast, 8 Walnuts (340 Cal, 20g F, 2g C, 32g P)

Daily Total (High Carb, two-a-day) 2225 Cal, 67g F, 212g C, 199g P