Monday, May 16th, 2011

Slept very little last night ~ 5 hours again due to work.  Ate small meal pre-wod, then to the box.

TRAINING:
A. Muscle-Up + 3 Ring Dips x2; Rest 1 minute x5
B1. Toes to Bar - 10 reps; rest 10 seconds
B2. KBS - Heavy x15; rest 90 seconds x3
C. Dumbbell Back Extensions @4222; 8-10 reps; rest 1 minute x4

RESULTS:
A. All complete, strict ring dips
B1. All complete UB
B2. All complete UB - used 79# KB all sets
C. 10, 10, 9 ,9 with 15# DB attached

Muscle-Up/Ring dip couplet felt strong, easy.  Did them all strict...Toes-to-Bar/KBS couplet also felt good, KBS started to get rough by the end but kept breathing deep through the stomach to keep HR in check.  DB Back Extensions got extremely tough by the end - lower back, hammies, and glutes were on fire by the last few reps of sets 3 and 4...Another great training day, thanks Ant.

NUTRITION:

Pre-Wod:  2 scoops protein, applesauce  - 50g Protein, 20g CHO
+ 1 serving Max Energy, 1 serving Max glucose

Post-Wod Meal #1 (immediately following wod):  Liquid Protein shake w/chocolate milk - 5g Fat, 100g CHO, 50g Protein, 4.5g L-Glutamine
+ BCAA + L-Glutamine Mix

Post-Wod Meal #2 (1 hour post-wod):  Cauilflower, 4 oz. lean steak, fruit - 10g Fat, 30g CHO, 28g Protein (ran out of sweet potatoes yesterday, so used fruit/veggies for Carbs instead)
+ 1 multivitamin, 1 Glucosamine & Chondritin, 2 tsp. Fish oil, 2 Digestive Enzymes

1 Serving Max Fibre (2 hours post-wod)

Meal #3:  2 Chicken & Apple Sausages, cashews, macademia nuts - 45g Fat, 20g CHO, 32g Protein
+ 2 Digestive Enzymes

Approximate Daily Values: 60g Fat, 170g CHO, 160g Protein

Getting in the correct nutrition on days like this are tough...I'm up late and in bed early but still did pretty well...Rest day tomorrow then back at it Wednesday.