3/1/13

Well it's March 1st. This month is my fifth year of Crossfit. I've come a long way; it's gone by really fast. Excited to continue this journey. Anyway, today was a lower volume session. I think this was a good thing, this has been a tough week and tomorrow is going to be tough.

Front Squat
Warmup:
135 x 10 x 2
225 x 6 x 1
245 x 5 x 2
Working Sets:
Singles: 275, 275, 315, 315#
then...
EMOM 10M:
1 Single @ 275#

Rest 10 minutes then...

For time:
5 Cleans (245#)
20 Burpees-over-bar
10 Cleans (195#)
15 Burpees-over-bar
15 Cleans (145#)
10 Burpees-over-bar
20 Cleans (95#)
5 Burpees-over-bar

8.28. Power cleaned every rep, only did singles for the 245#, no rest between reps. Solid metcon, tough on the hips and lungs. Shorter session, but quality intensity. Excited to train tomorrow!


Meal 1 - 4 Eggs, 3 Slices Bacon, 1 Apple, Fish Oil

Meal 2 - Protein Bar (including 16g carbohydrate), 2 TBSP Almond Butter

Meal 3 (PWO) - Protein Shake, 16 oz Coconut Water, 1/2 Apple

Meal 4 - 6 oz Chicken, 1 Banana, 4 TBSP Peanut Butter, Vitamin

Meal 5 - 10 oz Steak, 3 Cups Veggies, 30 Cashews

Meal 6 - 6 oz Chicken, 3 Eggs, 1 Banana, 4 TBSP Peanut Butter, 2 Cups Lettuce, 1/4 Cup Mixed Cranberries and Walnuts, Dash of Salad Dressing, 30 Cashews

Meal 7 - 3 oz Chicken, 8 Strawberries, 2 TBSP Peanut Butter

Meal 8 - 3 Eggs, 1 Banana, 2 TBSP Peanut Butter, 30 Cashews

-Appetite was out of control today, I just went with it and ate a ton in hopes of recovering.