Sleep: 7-7.5 hrs
WOD:
6 am CFB
mobility warmup, 50 air squats, 20 pushups
PVC overhead squat work
3 rds
95 lb overhead squats 21-15-9
pullups 42-30-18
time: 18:07, first time RX'd w/squats. intensity: 8 but needed to not be lazy with activating shoulders on every rep
Food: today 17 pro, 11 carb, 39 fat
***as of 1/18/09 will be back to 17 block zone with carbs titrated throughout day after 8-10 during post-WOD meal
post-WOD 7:15 am 6 protein (salmon), 6 carbs (sweet potatoes)
lunch 10:30 am 4 protein (grassfed beef), 1 carb (broccoli), 18 fat (beef, olive oil)
snack 2 pm 3 protein (chicken), 2 carb (salad, cocoa, spinach), 3 fat (flax)
dinner 4:30 pm 4 protein (grassfed beef), 2 carb (apple), 18 fat (beef, olive oil)
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