Wednesday, June 8th, 2011

Sleep was pretty weak last night ~5 or 6 hours and straight to the box for a Tester.

TESTER:

"LINDA" - 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 reps of the triplet For Time:

1.5x Bodyweight Deadlift - 228#
Bodyweight Bench Press - 152#
.75x Bodyweight Squat Clean - 115#

Time - 26:42

This was absolutely brutal...tough to explain the feeling you go through doing a tester like this.  I feel like I game planned it pretty well and was very deliberate in moving from one movement to the next.  Tried to keep HR from getting jacked up but that only lasted so long (it didn't help that it was at least 147.34 degrees in the "heat box")...The squat cleans were absolutely killer...although the weights were light, the movements just crushed you as you attempted to go on to the next one.  All I can say is this is one of those workouts that doesn't look too bad on paper but it will destroy you - so everyone should do it!!!!  Very happy to complete such a tough tester in a really good time.  I need these type of testers to keep my energy systems conditioned as I go through the training phases...looking forward to others in the near future.

NUTRITION:
Pre-wod:  1 serving Max Energy, 1 serving Max Glucose

Post-Wod Meal #1 (30 minutes post-wod due to inability to keep anything down immediately following wod haha):  Liquid Shake w/120g CHO, 35g Protein
+BCAA+L-Glutamine Mix

Post-Wod Meal #2:  (2 hours post-wod):  small sweet potato, 4 oz. roast beef - 26g CHO, 30g Protein
+ 1 multivitamin, 1 Glucosamine & Chondritin, 1 tsp fish oil

1 serving Max Fibre (3 hours post-wod)

Meal #:  2 chicken & apple sausages, pistachios, pineapple - 40g Fat, 44g CHO, 34g Protein
+ 1 multivitamin, 1 Glucosamine & Chondritin, 1 tsp fish oil

1 Extra serving of the the BCAA + L-Glutamine Mix (3 scoops)

Snack:  LARABAR + 1/4 cup mixed nuts - 25g Fat, 34g CHO, 10g Protein

Approximate Daily Values:  65g Fat, 224g CHO, 109g Protein

Based on the tester, I increased my carbs intake to 120g immediately post-wod (and got in 224g carbs total throughout the day)...will see how I feel tomorrow before deciding whether to take a rest day or work out...