Friday, January 18, 2013

01-18-13 Friday WOD Getting Stronger

It snowed a terrifying 1" last night and that means things just stop in North Carolina, luckily though, our gym was still open and I was able to get in my morning WOD:
Reverse Lunges in the front rack position (like a front squat, 75 lbs) 3 sets of 8 reps
Every Minute on the Minute for 15 minutes:
3 squat cleans 75 lbs
3 burpees
That was a total of 45 squat cleans at 75 lbs! I did pretty good and finished every round in 35 seconds with 25 seconds of rest.
Afterward, I worked on my mountain bike training program:
1/4 getups with a 20 lb kettlebell
tall kneeling slamballs 20 lb ball
angled bridges
pushups (the manly kind, not on my knees!)
flat leg raises
sumo deadlifts with a 70 lb kettlebell
Alternating kneeling rows

Still working on the diet, I've lost 2 lbs since my weigh in on Monday but this could just be normal fluctuations.  I'm being diligent about recording everything in MyFitnessPal and keeping things healthy.  I tried something new (for me) for breakfast: chicken sausage! It was pretty tasty, we'll see how long it takes to get hungry again (took 4 hours).  Lunch was ground beef with spinach and brocolli and 1 red bell pepper.  And dinner was mahi mahi fish with my own sweet potato fries (baked) so in all I all I had poultry, cattle and fish today = variety in my protein intake.

I Rx'd today!

Breakfast of champions: Trader Joe's chicken sausage with sundried tomatoe/herbs plus brocolli with a little pepper jack cheese.

Dinner: Mahi Mahi fish with some fresh mozzarella cheese and homemade sweet potato fries with chaat masala.


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