This one started with a bang! I joined in with the early crew today for the WOD so getting up early was key. I made my breakfast to bring to work and broke out the motorbike for a perfect morning ride to the box.
Working with Scott was key. Form was kept solid and when my back started rounding at 255 we called it a day. I'm excited to know that I could hit 275 and probably nail my old pr of 295 with only a few days of concentrated work. My legs are toast. Tonight I learn to can peaches. Tomorrow I'll ride the bicycle, garden, and rest.
Day 3:
Breakfast - 3 eggs, 1 oz fresh sausage link, 1/2 tomato, 1/4 onion, 1/2 oz goat cheese, 1/2 cup greek yogurt, 1/3 cup black berries, 5 dates, Cherry Almond Dollop
Snack - 16 oz coffee, 1 med apple
Dinner - 1/2 cup ratatouille, 1 cup roasted beet/sweet potato/pumpkin mixture, 5 oz pork/chicken cubes
Snack - can of sardines in olive oil, nectarine, 12 oz Coke Zero
Supper - Zucchini Casserole (1 1/2 cup mixture of zucchini, onion, cheese, tomato, grass-fed beef) 1/2 cup moosetracks ice-cream (I know, I know. But sometimes you just have to say yes to the six year old who is dying to get you a dish of it!
Water - 32 oz H20, 12 oz herbal ice tea (unsweet)
WOD:
Max Effort - Front Squat
135 x 5; 205 x 3; 215 x 3; 235 x 1; 255 x 1
135 x 5 deep hold; 95 x 5 deep hold
Completed as rx'd
Clean - 3 rounds by 10 reps @ 65; 1 round @ 115
Snatch - 3 rounds by 10 reps @ 65; 1 round @ 115
Power Output (from cathletics.com) -
55.27 watts
0.08 horsepower
40.77 ft-lbs/sec
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