Great to be back, I felt like a different person last week but I'm ready to kill it this week. I got a new PR today and a near puke experience as well, awesome right?
WARM-UP
200M RUN
15 AIR SQUATS
15 ABMAT SITUPS
15 KIPS
10 LEG KICKS
10 QUAD PULLS
10 ARMS CIRCLES
STRENGTH
12 MINUTES TO FIND YOUR 5RM BACK SQUAT
ENDURANCE
3 X 500M ROWS
WOD
4 ROUNDS
7 BURPEES
14 KB SWINGS(2/1.5)
30 BOX JUMPS(24/20)
14 KB SWINGS(2/1.5)
7 BURPEES
1 MIN REST
*SCORE IS TOTAL TIME INCLUDING REST
I chose the Strength portion. On November 14th I did a three rep max at 170lb, today, my five rep max was 215lb, ha. That's improvement baby. The WOD is when that magical sensation started to take over me, you know the one where your stomach gets all tingly, it's your bodies way to rejoice, regurgitation. This one really killed me. It came down to the wire, I didn't finish on time but I kept going past the clock. Casey helped big time pushing me to finish my box jumps and the rest of the class was there to make sure I completed the rest... Love that about CrossFit.
Here's my diet.
pre wod - hard boiled egg
post wod - protein and spirulina, banana
snack - kiwi
lunch - beef stir fry w/ sautteed, sauteed kale
dinner - ham, horse radish, provolone on 1/2 english muffin. (-2)
18 = todays score.
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