Sore Time

Don't sleep on recovery--it's as integral to muscle maintenance, fat loss, and performance as any other aspect of your battle plan. Soreness is inevitable but make sure you're getting your 8 hours of shuteye, a nice hot stretch, and some hot/cold contrast showering after a good workout.

Yesterday's WoD at CFB was a dogfight from jump street after Thursday's brutal thruster-fest: I was sore walking through the door and knew it wasn't going to get much better from there. One of those days where survival feels like victory...

WoD: Power, Endurance, Accumulation
6 PM CFB
Warmup: 5 minute Cindy (5 pullups, 10 pushups, 15 squats): 5 rounds plus pulls & pushups
Max Pullups: 27 (3 below best)
Rest 3 min
Row 500m, Max Pushups (22), Row 250m, Max Pushups (18), Row 125m, Max Pushups (14)
Rest 5 min
2 rounds: 20 one-arm power snatches (45 lb), 20 one-arm jerks (45 lb), 10 pullups--9:01

Rewarded myself afterwards with a lot of late night cake in preparation for some pizza and cake at lunchtime today before bombing right back into the low-carb Zone.