Workout Info

    Weight:  222lbs

      Sleep: 5 Hours

     Health: Back is tender & sore

      Mood: 9

   Energy:  7

     Stress: 2

Transportation: Drove

Location:  CFV @7AM

Compare: 

       WOD:

                   Michael

           3 Rounds For Time

           800m Run

           50 Hip Extensions

           50 Anchored Sit-ups

        22:20 Rx’d

notes: Sit-ups - body must reach perpendicular to floor on each rep. Anchor feet with heavy dumbells. SPWF - 30g prot/30g carb. Eat a balanced meal focusing on quality 45-60 mins after Post Wod Fuel.

This wod nails many of my weaknesses right on the head. Endurance running & Body weight movements are not strengths of mine. The wod itself did not kill me and I was fine afterwards. What this tells me is that I didn’t push myself hard enough on the runs. I could have not done the other two exercise much faster as I am limited as far as speed goes on them, but I could have pushed much harder on the runs. I look forward to doing this again in a few months & hopefully with GHD situps rather than anchored situps.

Another thing that I need to get better at is warming up. I wasn’t all the warm when I started this one. It would have helped. i did however spend about 45 minutes this morning rolling out, lacrosse ball therapy & stretching. I will do some more this afternoon! Gotta get this back healed...

Coaching Schedule

6AM -Buena Waterpolo Team Class

10:30AM -Private

12PM -Group Class

Food Log: As prescribed (rx’d) or I will notate how I deviated.

    Breakfast- Rx’d

          Snack- Rx’d

          Lunch- Rx’d

          Snack- Rx’d

         Dinner- Rx’d

         Snack-  Rx’d

    Post Wod- Rx’d 30g/30g (protein/carbs) (Turkey/Apple Sauce)

          Notes-  Did well today...