Alison secured a day off from work for me without me knowing so I got to sleep in several extra hours this morning. She also took the day off to spend it with me. This equals a low stress day that was very enjoyable for me. I have had a string of low/lower than normal stress days and my patience and tolerance is quiet high right now. I have also had several high calorie meals in the last week which has me feeling satisfied. My recovery feels very good and mentally I am feeling very sharp.
Breakfast: Americano
1/2 Rotisserie Chicken
Apple
Cashews
Stopped into the box early and checked out the morning classes. All of our clients are really doing well and are exceeding their own goals. We had 4 drop ins this morning, 2 from CrossFit King of Prussia and 2 from Mass. Getting excited for the sectionals to get started. This will be the first go at a CrossFit competition for several of our athletes and they are as ready as I can make them at this point in their training.
Went to Lululemon after the box and Alison had a fit session and got to pick out some great clothes. She left happy and as stress free as me.
A little wrinkle in my schedule puts me at work tomorrow instead off like I had planned so I had to bump tomorrow's training up one day.I will now be off from training tomorrow and will be back training on Wednesday morning early before SWAT training.
Training: Noon
A: DB Step Ups @ 4121; 12,10,8/leg; rest 1 min. b/t legs. http://vimeo.com/21031765
Box set so knee is approx. 2" above hip at the starting position.
B: Reverse Sled Drag 60 seconds @ constant pace and tension, moderately heavy X 4; rest 3 min.
Use VMO to extend leg. http://vimeo.com/21032266
C1: Close Grip Bench Press @ 50X1; 6,4,2,4,6; rest 2 min
C2: DB Bent Over Row @ 2010; 12-15 X 5 rest 2 min.http://vimeo.com/21032596
Results:
A: 10# on all sets. Found this difficult to feel in the glute/ham as directed. Seemed very quad dominant. Also tough not to push off the lower leg to initiate the movement.
B: 135# sled. Tried to keep the strides short and extend from toe to heal. VMO was on fire around the 30 second mark on each set. Blood volume in legs was huge. Rest walked each set. 3 minutes was ideal.
C1: 135-145-165-155-145 at tempo
C2: 35-45-45-45-45 at tempo
Post workout- 45 grams maltodextrin
40 grams grass fed whey
3 scoops BCAA+G
1 Hour Later - 8 oz ground beef
Large sweet potato
Cashews
8 oz. Goat Milk
4:30 8 oz. Goat Milk
Out with the family to pick up a new T.V. Ours took a nose dive and with 4 kids in the house you can only get so far with no T.V. at all. 55" Samsung.
Late dinner: 3 big pieces of dark meat chicken
Handful of walnuts
10 oz Goat Milk.
Oops on the TV. Hope none were under when the dive occurred.
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