PS and BJ

morning bw: 196.2

a.m: Missed cardio session :(

p.m:

mobility

DL:
1 x 5 x 135
1 x 5 x 225
1 x 5 x 315
1 x 5 x 405

Complete 5 rounds for time of:
6 Power Snatch 135 lbs
10 Box Jumps 24" box

time: 9:39

Was sucking but tried to power thru as I was chasing Trey's time. Lack of air is always the factor.

3 min cryo-shower

calories: 2,291
fat: 213g (62%)
protein: 215g (28%)
carbs: 79g (10%)

Much better on the ratios, but still a little light on protein and a little high on carbs. Tomorrow, tomorrow…

Missed WOD

The day was a bit hectic towards the end and I missed my WOD. On the diet front:

Calories: 1,829
fat: 187g (63%)
protein: 178g (27%)
carbs: 68g (10%)

A little light on the calories by about 700. Ratios are ok but could be better, especially the protein. I could choke down another liquid protein tonight before bed, but I'll pass.

Rest Day

Took a full rest day.

morning bw: 196.4

calories: 1,698
fat: 272g (72%)
protein: 106g (15%)
carbs: 106g (12%)

Way under in the amount of calories I should have taken in and all my numbers skewed. Not a very good day for day 02. Let's hope I can straighten that out tomorrow.

KB and sprints

Ok, lets see if I can once again buckle down and get a serious routine going. Looking at 3 different pieces.

1. Some kind of cardio workout in the a.m, then the normal WOD in the p.m.

2. Cryo-therapy after the WOD. I'll start with a short duration cold shower and progress from there. Also hitting the knee cuff again as my knee is acting up.

3. Back on the AD-ish. Looking at keeping the carbs as low as I can, but won't stress if I blow a day every now and then. I'll try to keep my carb-up on Friday and Saturday.

With all that said…

morning bw: 194.8

a.m
2k row. This was very relaxed, just getting into it right now. I'll start blowing it out in a few days.

p.m
mobility
1k row. I used this instead of the cfwu. Also nice and easy.

CFFB
Reps of 10, 9, 8, 7, 6, 5, 4, 3, 2, 1:
Kettle Bell Swings 1.5 pood
Sprint 40 yards

time 5:00. The even swings had me jogging up the hill, which sucked! Jogging down wasn't as bad, but doing the swing facing down hill was a balance challenge. Next time I'll face uphill for those as well. Short and sweet. Lots of room for improvement as the jogs were pretty slow.

3 min. cold shower

Food intake
calories: 2,471
fat: 334g (73%)
protein: 224g (22%)
carbs: 56g (5%)

Ballpark for my overall calories but a little off on my ratios. Fat should have been lower and protein a bit higher. Not too bad for day 01.

Fight Gone Bad

Got in from NH today at 230pm, took a nap then went into the gym for FGB. I was sucking to say the least. Over 50 pts off my PR during this event last year. And my litany of excuses?

- knee still tight from surgery
- no WODs during last week of work
- jet lag
- blah, blah, blah

The real excuse is that I've been seriously slacking on my metcon work, obviously to my detriment. Now that I'll have 7 weeks home for the new addition to our household, maybe I can buckle down and get some consistency in there for that. We'll see. I've sung this song before only to sneak out of the choir within a week or two.

mobility

"Fight Gone Bad!"

Three rounds of:
Wall-ball, 20 pound ball, 8 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)

WB: 35, 20, 15 = 70
SDHP: 20, 10, 16 = 46
BJ; 20, 20, 13 = 53
PP: 25, 20, 21 = 66
Row: 11, 9, 13 = 33

total: 268

Home for a day

Since I missed so many of the CFFB WODs last week I decided to pick and choose.

mobility
cfwu x 1 (20#)

As many rounds as possible in 12 minutes:
5 Reps Locked Overhead (anyway possibile) 185 lbs
7 Push Ups
9 GHD Back Extensions

2 rds +5+7+1

Did C&J for the overhead portion. The transition is killing me, and probably my weak OH as of lately.

power snatch and sit-ups

Normally a rest day, but since I missed two in a row, decided to cobble this WOD together. Limited on equipment in hotel gym, so did…

mobility

21-15-9
ps @90#
incline situps

8:20

Not too bad. Will be interesting to see it with 95# and using bumpers.