Didn't get great sleep last night after getting back to a "normal" day...very tired but tough to fall asleep, bad combination. Got up after ~6 hours of sleep and straight to the box after Max Energy, Max Glucose, & a lil caffeine.
TRAINING:
A. 1-10 Butterfly Pull Up Ladder - High exposure to start/rhythm
B1. KBS - 15 reps; rest 10 seconds
B2. Dumbbell Press @21X1; 4-6 reps; rest 3 minutes x4
C. GHD Sit ups - 30 seconds on, 15 seconds off x4
RESULTS:
A. All complete Unbroken with a couple seconds rest between sets
B1. Used 79# KB all sets, all Unbroken
B2. 35# DB/Hand (6 reps) - same weights/reps for 2 sets, 45# DB/Hand (5 reps), 45# DB/Hand (4 reps)
C. 50 Reps total
Liked the skill work with the butterfly pull ups, although they are pretty good I noticed I am a bit far from the bar and this is causing me to use more arms and tiring myself out too quickly. I gotta practice staying closer and kicking feet harder at the bottom. KBS and DB press combo was really good for shoulder work - heavy KBS worked the hips and shoulders, so trying to stay stiff for the presses was tough on the lower back....happy with the weights used for both exercises. GHD Sit ups always great core work, liked the switch from a set number or reps to set time...different mindset in that mode.
****Feeling like everything's working well Coach...just doing what is asked and remaining focused goes a long way.****
NUTRITION:
Post-Wod Meal #1 (immediately following wod): Liquid shake w/35g Protein, 70g CHO. 4.5g L-Glutamine
+BCAA + L-Glutamine Mix
Post-Wod Meal #2 (1 hour post-wod): 1 small sweet potato, 4 oz. lean chicken and steak - 28g Protein, 30g CHO + 1 multivitamin, 1 Glucosamine & Chondritin, 1 tsp. fish oil
Snack: LARABAR - 11g Fat, 28g CHO, 4g Protein
+ 1 Glucosamine & Chondritin
Meal #3: Paleo Chili w/side of pineapple and cherries - 35g Protein, 14g Fat, 25g CHO
+ 2 digestive enzymes, 1 multivitamin, 1 tsp fish oil
Protein shake w/2 scoops protein, 16 oz. goat's milk - 14g Fat, 25g CHO, 75g Protein, 4.5g L-Glutamine
Meal #4: 2 chicken & apple sausage, cashews, macademia nuts - 60g Fat, 20g CHO, 31g Protein
+ 2 digestive enzymes
Approximate Daily Values: 109g Fat, 198g CHO, 208g Protein
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