Monday, January 12, 2009

Sleep: An insane 10 hours. Was just absolutely dead to the world.

WOD:
6 am CFB
w/u dynamic warmup, squats, pushups
skill agility dot drill 2x--1:15, 1:13
20 lb wallball (10 ft target) max reps 2 min, rest 2 min, max reps 1:30, rest 1:30, max reps 1 min
rest 4 min
3 rounds max pullups, rest 3 min
wallballs 55, 37, 26, pullups 22, 17, 17 total score 174
intensity 8...felt good, got the hip extension going on last round of wallball

Food: 18 protein, 10 carb, 48 fat (6 blocks over the fat, but grassfed beef is worth it)
post-wod meal 7:15 am:
6 protein (salmon), 7 carb (sweet potatoes)
lunch 11:30 am:
5 protein (scallops), 2 carb (apple, zucchini), 10 fat (almonds)
snack 4:30 pm:
2 protein, 10 fat (2 oz grassfed cheese)
dinner 6 pm:
5 protein, 28 fat (grassfed beef, olive oil), 1 carb (broccoli)