Thursday, January 15, 2009

Sleep: good, 8 hrs or so

WOD:
6 am CFB
w/u 2 rds 100 single unders, 25 air squats
Snatch technique work, PVC pipe then 45 lb bar
rest 1 hr (drive home)
1-7-1 burpee ladder

Food:
post-WOD 9 am shake 3 protein (egg, hemp), 3 carb (spinach, apple, cocoa), 15 fat (coco milk)
noon 6 protein (salmon), 2 carb (apple), 10 fat (almonds)
dinner 5 protein (salmon), 2 carb (broccoli), 10 fat (flax)
snack 20 fat (almonds, flax)