A good start today. With 4 kids its easy to get a day started on the wrong foot but today was a breeze.
Breakfast: Americano
4 Oz Salmon
Left over pork loin
3 cups spinach + 2 cups brocolli
Macadamia nuts
Today was another in a long line of busy days at CrossFit Redline. Saw some really great things from our members and I couldn't be happier with their progress, I think they would agree. Here is a post from one of evening members that he put up on FaceBook...
"Awesome CrossFit Redline workout tonight! What a huge class, standing room only, everyone is fantastic, one huge family, if you know them or not, Cool! You created a masterpiece Anthony & Alison, take a bow. Great Job!
Stuff like this makes all of the hard work, programming, research and stress worth it with out a doubt.
9:30am - 10 Oz Goat Milk
M.A.P. Training today at noon on the airdyne bike.
M.A.P. stands for Maximum Aerobic Power and is a method of training your aerobic base by doing intervals of exercise at different percentages of your max sustainable output. The sustainable part is the important thing here because 95% and 95% of what is sustainable are two different things.
Training:
30 seconds @ 95% , 30 seconds @ 50% X 30
Every 5 sets rest 2 minutes off bike.
Put the bike outside in the sun and got my training done a some Vitamin D. Output was good and constant. Maintained 75-78 RPM on each 95% effort and hung out around 50 RPM on each 50% effort.
Post workout - 20 grams grass fed whey
40 grams Maltodextrin
1 Hour Later- 8 oz. Mahi Mahi
1 Large Sweet Potato
Macadamia nuts
5pm 10 Oz Goat Milk
Dinner - Pesto Chicken
3 cups mixed veggies
Large mixed green salad w/olives, grapes, blueberries walnuts
Bedtime Goat Milk
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