September 24, 2012

Monday 

Monday 

AM out of bed

20 min Z1 run real EASY

mid AM

A. back squat - build to a tough double in a few sets; rest as needed

B. back squat @ 20X1; 10,10,10; rest 4 min

C1. 1 arm heavy db row @ 10X0; 3-4 x 3; rest 1 min after 2nd arm

C2. SA DB chest ball press on swiss ball @ 20X1; 4-5/arm x 3; rest 1 min after 2nd arm

PM

for time:

15 muscle ups

5 med ball G2S - 150#

10 goblet squats - 88#

10 muscle ups

5 med ball G2S - 150#

10 goblet squats - 88#

5 muscle ups

5 med ball G2S - 150#

10 goblet squats - 88#

Comments/Results 

AM Z1 run was nice I got up and ran with JT it was a beautiful morning.  

Mid AM
Session was ok I felt kind of drained.  Built to a tough double did 305# for two weight felt heavy.  I did 315# for single.  Knee pain in right knee limited flexion I did high box step ups instead of B.  4 sets of 12 each leg. These were a lot of work for me 30" box.    

C1 felt good 100# db rows
C2 Started with 70#, 75#, 80# Could have started heavier.

PM
Time 8:21
Broke 15 mu up 5, 5, 3, 2
grinder med balls
unbroken gob squats

mu 2, 2, 1, 1, 1, 1, 1, 1
grinder med ball
gob squat 5, 5

mu 1, 1, 1, 1, 1
grinder med ball
unbroken gob squat

Vid coming

Nutrition
post AM run
4 eggs
2cups kale
1 cup mushroom
1 small white potato
2 fish oil
2 max energy
apple cider vinegar
cup tea decaf
black coffee

10 BCAA
Workout
4 scoops hammer
1 nuun tab

1/4 chicken breast
1/2 cup rice
2 scoops almond butter

Workout
4 scoops hammer

1 chicken breast
1/4 white potato
1/4 sweet potato
1 cup broccoli
1/2 cup white rice
1 apple
2 scoops almond butter

2 scoops almond butter between classes at crossfit

3oz peperoni
2 cups grapes
2 scoops almond butter