September 22, 2012

Saturday

Tester

big warm up -  60 min

for time:

row 400 m

50 wall balls

30 chin ups

row 400 m

35 wall balls

20 chin ups

row 400 m

20 wall balls

10 chin ups

Vid below 

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20min AD @Zone 1 

Comments/results:

Time 9:52

I warmed up really well did some aero work, rolled, mobility, and worked in a couple tough rows with big rest.  I felt like after the workout I realized I could have done a longer row at workout pace a couple more times to get the system ready to feel it.  I thought I had but I could have been more aggressive in the warm up.  

First row was 1:35pace and felt easy wall balls were unbroken for 50 and 30 pullups unbroken butterfly.  I was pretty tired when I got back to the rower but not to bad (that was when noticed warmup could have been slightly more intense).  Second row was 1:45ish legs were pretty tired.  Wall balls got tough small break at 21 and 30 i believe.  Chins were unbroken butterfly till 16 or 17 then regular kip for last few.  Last row was about 1:55 pace wall balls unbroken and chins unbroken butterfly till 8 then last two reg kip. 

I felt pretty good about this workout I would have liked to go unbroken on all of it.  The wall balls got tough in the shoulders legs were not to bad.  I got on my toes when tired slightly.  I felt like I was breathing alright through the entire thing just started to fatigue because of reps.  

Nutrition 

4 eggs 

Half sweet potato 

2 max energy

black coffee

Workout 

4 Scoops hammer + creatine 

Sweet potato 

5 hard boiled eggs 

5 strawberries 

5 prunes 

2 pieces bacon 

1 avocado 

2 max energy 

2 fish oil 

2 apple cider vinegar pills 

1 cup grapes 

5 eggs hard boiled 

1 cup dehydrated veggies 

1.5 cups white rice 

2 fish oil 

1/2 chicken breast 

Dehydrated veggies 1 cup 

1 cup prunes 

1/4 sweet potato 

2 fish oil 

1 apple cider vinegar pill