10/9/15

Today was a really good workout. I didn't feel particularly fit or fast... but I got all the work in and was at least pretty consistent on everything. Every Chicago winter I go through I get a little slower at running... looking forward to the day I can run year-round. But this was a great workout overall. I wanted to shy away from the heavier stuff I've been doing to lay off my back/rack position and let my body recover properly. This worked out well and I felt decent today.

A.
For time:
21-15-9
Shoulder-to-Overhead (115#)
HSPU

Rest 5:00 then...

B.
For time:
9-15-21
Rowing (calories)
Pull-ups

Rest 5:00 then...

C.
3 Rounds for Time:
15 Burpees
15 Ring-dips

Rest 25 minutes then...

D.
On a track, 32 minute clock:

Every 4 minutes for 16 minutes (4 sets) of:
Run 400m

straight into...

Every 4 minutes for 8 minutes (2 sets) of:
Run 200m

straight into...

Every 4 minutes for 8 minutes (2 sets) of:
Run 100m


-Results:

-A = 10:15 ... this was horrible on my shoulders... haven't burned like that in a while. Unbroken S2O... so basically was 1 minute of shoulder-to-overhead and 9 minute of HSPU.

-B = 4:04 unbroken and quick, burner on the forearms, good workout.

-C = 7:04 ... shoulders were pretty much entirely gassed out from part A for the ring dips... much tougher than I thought it was going to be.

-D =
75, 75, 78, 79
27, 27
16, 16


Meals for the Day: 

0700 - 3 Eggs, 3 Slices Ham, 1/2 Pear, 1/2 Banana, 1/2 Apple

1000 - Pork Chili, 1/3 Cup Cashews

1330 - 1 Buffalo Jerky, 1 Lara Bar, Apple Sauce, 1/2 Banana, Almond Butter

1700 (post-workout) - Egg White Protein, 38 oz Coconut Water

1830 - Paleo Chicken Pot Pie (crust made from Almond Flour, Egg, Ghee) ... included chicken, broccoli, zucchini, squash, onions, mushrooms.

2030 - 1/2 Banana, Strawberries, Raspberries, Coconut Milk, Chia Seeds