Wednesday, March 25, 2009

Countdown to D-Day: T minus 53

Workout 1: 0730 h
3 rounds of 30 reps each:
Double KB Racked Walking Lunge (2 x 30#)
KB Burpee to High Pull (63#)
KB Flip Squat (44#)

Time: 30:16

Workout 2: 1130 h
With a 16 kg KB, perform 5 rounds of :45 on/:15 off:
H2H Swing
Snatch L/R
OH Walking Lunge L/R
Goblet Squat
Chest Press to Rocking Chair

Workout 3: 1315 h
CrossFit Evolution
AMRAP in 10 min of:
2 Muscle-Ups
4 Handstand Push-ups
8 KB swings (32 kg/24 kg or 70/55)

No. of rounds completed: 9 + 1 Muscle-Up

AMRAP in 10 min of:
4 Pullups
6 Pushups
8 KB Swings (16 kg/12 kg or 35/25)

No. of rounds completed: 11 + 4 Pullups

I basically did both workouts back-to-back (so it sort of evolved into an AMRAP in 20 minutes workout).

"Ivan": M/Us started from kneeling position, HSPUs were performed down to a 25# plate for full ROM, and I performed 32 kg Russian KB swings.

"Olga": Performed as Rx'd, with 16 kg American KB swings.

CFSB Programming
3 x 185#
3 x 195#
3 x 205#

20 x 165#

Meal 1:
4 oz grilled chicken breast (4P)
3 oz mixed salad greens (1C)
1 oz goat cheese (1P)
Total: 1C, 5P

Meal 2:
3 oz grilled chicken breast (3P)
3 oz mixed salad greens (1C)
1 tsp sunflower seeds (4F)
Total: 1C, 3P, 4F

Snack 1:
Oasis lentil dip (2C, 1P)
4 c broccoli (2C)
Total: 4C, 1P

Snack 2:
1 navel orange (2C)
1 oz string cheese (1F)
Total: 2C, 1F

Snack 3:
2 Laughing Cow cheese wedges (2F)
3 oz whey protein powder + liberal sprinkling of cinnamon + water (3P)
Total: 3P, 2F

Snack 4:
2 Laughing Cow cheese wedges (2F)
4 tbsp peanut butter (12F)
24 rice crisps (4C)
Total: 4C, 14F

(And the question is, when did Laughing Cow wedges ever develop such winsome appeal? Damn, they're sabotaging my attempt at being Paleo!). Hungry today -- maybe I ought to up my fat blocks. That explains the peanut butter shoveling and rice crisps (not quite Paleo, again).

Grand Total: 12C, 12P, 21F

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