04-05-11

I took a late afternoon ice bath yesterday because I was feeling pretty banged up in the upper guad and ass. It didn't have the effect it usually does so I knew today was going to be a tough one.


Breakfast: 4 eggs w/ 8-10 shrimp
                  2 Cups spinach
                  Apple w/ cashew butter

Had a 9 O'clock assessment, movement screen and body comp with an old friend and former professional baseball player Erik. Wow, he has got some injuries but damn he is still strong as hell.

Mid Morning Snack: 8 oz. Goat Milk
                                   3-4 oz burger patty
                                   Handful of olives

Pre workout:  3 scoops BCAA+G

Training: 
A: DB Russian Step Ups @ 1110; 10/leg; rest 1 min b/t legs.
B: 200 Walking Lunges for time. Rest 1 minute
C: 100 GHD Sit Ups for time. Rest 1 minute
D: 50 Handstand Push Ups for time.




Results:
A: Complete w/ 10# for 1st set and 15# for the next 2.  These felt better today. http://vimeo.com/22003407
B: 6:25.  Started hurting around 80 or so and sucked the rest of the way.
C: 9:43. Not my best time on this.
D: 7:52. Again not my best

Post Workout:  3 scoops BCAA+G
                       53 grams Maltodextrin
                       40 grams grass fed whey

1 hour later:  2 - 4 oz. burger patties (85/15)
                    Sweet Potato
                    Lara Bar


Dinner:   Roast Beef
             Mashed Cauliflower
             Mixed Green Salad w/artichokes, nuts, olive oil

Blog Time: 10 oz Goat Milk

Here's one for ya....James FitzGerald at the 2010 CrossFit Games  http://vimeo.com/22003261