04-10-11

Skill and mobility day.


Had a visit today from OPT team member Sean Greeley. Sean is one of the business sytems and marketing wizards from Net Profit Expolsion  http://www.fitnessmarketingsystems.com/  and was in town and looking for a place to train. I will be sitting in on a webinar this Wednesday with Sean and James to learn more on how to grow CrossFit Redline as a business.


Also did a follow up remeasure on one our clients Nick Covino http://nickcovino.blogspot.com/. I have been doing Nick's programming for the last few months and he has seen some very nice improvements in his strength and body composition.


Pre workout: 3 scoops BCAA+G
Training:
Tuck Jumps in place w/low ground reaction time. 5 sets of 5. Greeley!! http://vimeo.com/22208254

A: Hang Power Clean Tech work.  2 @ 95#  http://vimeo.com/22208398
     Power Clean. 1 @ 115#  http://vimeo.com/22208552
I watched both of these back at 1/4 and 1/2 speeds and I was very happy with the extension and the overall speed.
B: Bench 8 sets of 3 @ 20X0 at 55% 1 RM, rest 45 seconds b/t sets.   Complete w/ 135#
C: KBS. 15 X 3. Rest 1 minute b/t sets. Complete.
D: Back extension @ 1010,  20 X 4.  Complete 


Post workout:  3 scoops BCAA+G
                         25 grams grass fed whey
                         40 grams maltodextrin




90 minutes later: Large Jason's Deli Salad w/mixed greens, broccoli, cauliflower, olives, artichokes, eggs, chicken, nuts


Hit the beach with the kids and Ali for a few hours this afternoon. Did some program design for Nick while watching the kids snorkel in the surf and around the rocks...stress free.




Dinner: 7 oz. Baked Halibut
              5  seared Scallops
              sauteed mixed veggies
              Macadamia nuts


I have a trial in the morning so there is no telling what my access to food will look like between 9 and noon. Hoping for the best.