3/7/11

I was excited for this morning. I felt decent, I was still a little sore in my legs/traps/shoulders from last week. My new shoes, the nike Romaleos, were amazing. I feel a lot stronger in them. They are awesome. I set a PR (by 10 lbs) at 225 on the clean today. I attempted 235,240,240,235 but missed all attempts. Everytime I was a little closer to getting the lift, but I just didn't have it in me today. I want to max out again soon, it's fun. 1 Max efforts are something I've always been poor at, it's something I really need to work on. I'm much better at work capacity/muscular endurance stuff. Anyway today looked like this:


AM Workout:

Work up to 1 rep max clean:
185, 205, 225

'Badger' (sub row for run) - 28.39 RxD
Three rounds for time:
30 Cleans @ 95 lb
30 Pull-ups
800m Row

Typically 'Badger' is an 800m run, but I'm running this afternoon and didn't want to run this morning. I was really happy I PRed, but upset I didn't clean more. I know I have more in me. So I took out my anger on the WOD. I was pleased with my time on the WOD, I felt a lot better than on the 1 rep effort.

PM Workout (track):

I was fully mentally prepared for an intense interval workout. I was a little disappointed there was no interval workout today. It ended up being a 40 minute run followed by 4 'striders' (100m sprint at about 85% effort working on running form) on the track. So it ended up being 800m on the track, sprinting the straight 100ms and jogging the curves. Running with other people was great. I haven't run with anyone else in a while. The pace was what I would consider easy/moderate, the pace increased a little bit toward the end but was manageable. It was a great group of guys and I'm excited to do more workouts with them.


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 (pre-workout) - Whey, 12 Almonds, 1 Slice WW Bread, 1 apple (455 Cal, 12g F, 55g C, 36g P)

Meal 4 (post-workout) - 1/2 Chicken Breast, 2 cups WW Pasta, 1 Banana, 1 cup FF Milk (685 Cal, 5g F, 113g C, 47g P)

Meal 5 - 2 Cups Broccoli, 6 oz Steak, 1 Banana (580 Cal, 18g F, 41gC, 56g P)

Daily Total (high carb/two-a-day): 2445 Cal, 60.5g F, 287.5g C, 191g P