*I had to handle some business with work & unfortunately missed my usual 0830 session. I also woke up without much of an appetite so I had some Cantaloupe and a cup of coffee, took off to the Apple store & that held me till 1145.
Brunch:
Boiled Eggs, Cantaloupe, 1 Homemade Pork Sausage, 1 Scope 100% Egg White Protein
Supplement: 4 Fish Oils, 4 Beta Alanine, 1 Vitamin D, 1 Multi-V
Warm-up:
5 min Double Unders
Introduction to Pistols
W.O.D.
7 Min AMRAP (As Many Rounds As Possible)
7x Deadlifts (315lb)
20m Sprint
14 Pistols (Modified with blue band for assistance)
21 Double Unders
20m Sprint
Finished: 2 rnds + 7 Deadlifts
*Post Workout Meal:
2 Scoops 100% Egg White, 1 tbsp Glutamine
2 Sirloin Patties, Lettuce for buns, Tomato, Onion, Pickle, Guacamole
Seasoned Sweet Potato French Fries
Cantaloupe & Sun flower seeds for Desert
Supplements: 8 Fish Oils, 4 Beta Alanine, 2 Multi-V
** I was upset with myself today... 7 months into Crossfit & I have learned that there is ALWAYS something you can improve on. Body weight work outs tend to beat me up pretty well. I always learn just how much further I have to go if I want to compete in the games in the future. 315lb deadlift was exhausting on the lower back. It was my first time ever doing pistols and they aren't fun. It was a hard time telling my body not to worry about falling and that my right or left leg can definitely support all 230 lbs of me (not including the weight of force + pressure applied to the equation). Regardless, my body wasn't listening and when it doesn't listen that means more time working on it. Great WOD though!
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