Thursday, January 8, 2009

Sleep:
Poor, on couch, too hot, 6-7 hours. Somehow need to remedy the sleep above and beyond the baby's interruptions. Those are expected and welcomed (well, sort of!), but the quality I'm getting in between is not good. Will try taking the Vitamin C, Magnesium and Zinc closer to bedtime, maybe with a hot cup of chamomille.

WOD:
6 am CFB
w/u 3 rds 10 air squats, 10 beck's burpees (burpee with a broad jump subbed in for the standard jump 4 inches and clap overhead--beck's burpees for distance, say 100m, would be a great little warmup or WOD: harder you push it, further you jump--->the quicker you're done)
skill work: PVC back squat
3X5 back squat: 45 (w/u), 135 (w/u), 225, 235, 240. Struggled a little bit to keep chest up on last set but depth felt good.
1-7-1 burpee ladder--4:30. Should have pushed a little harder. 1 or 2 shallow cheat breaths
5x10 pullups, rest as needed. Good cooldown and reentry into pullup land.

Food: After some online research--specifically case studies of some high-level Crossfit performers over at Robb Wolf's blog, as well as the protein requirement discussion in the Zone forum at Performance Menu--I'm relatively sold on the merits of returning to my original 17 or 18 block Zone prescription on a reduced carb level w/3 blocks of fat for every carb block removed. Should save some $ on groceries as well.