Evil Plan – Cycle 2, Week 3, Day 1

17Jan11

First day back at the box – hooray!

Pre-WOD
3 rounds
10 SPT/OHS – last 2 rounds OHS done as snatch squat
10 strict pushups
2 HSPU with abmat
10 35# barbell lunges

WOD
Front Squat 50(5), 60(5), 75(5). Done at deload weights. All felt very solid and strong. This is good news.
Snatch 3 sets, 4 reps at 42#. Felt really fast and solid on these.

Double-unders 38(PR) + 15, 9,9,8

Post-WOD
Handstand pushup work with abmat (2-2-2)

Mobility
1 min per side – ring overhead shoulder stretch
1 min per side – ring lat stretch
1 min per side – band overhead shoulder stretch (mid back on pole)
1 min per side – band lat stretch
1 min per side – wall shoulder stretch with pole
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Sleep: 9:00pm – 4:45am. Time check at 3:45am
Stress: Low. Day off
Fish Oil: 4 caps
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Food

Breakfast: Prince of wales tea (black), homemade protein bar (no added sweeteners. Not bad – a bit bland.)

Breakfast 2: Lady grey tea (black), scrambled eggs with black truffle oil

Lunch: Radishes and Bagna Cauda (anchovy/garlic oil). Water.

Lunch 2: Popeyes wing and breast. Red Zinger

Dinner (Peking Gourmet Inn): chicken and garlic shoots, handmade Chinese noodles with mushrooms, bok choy, snap peas, chicken, shrimp and beef. Green tea.
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Comments

Doing Wendler deload this week to allow my body to ease back into working out. Feeling much more solid at the deload weights than expected. This is good.

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2 Responses to “Evil Plan – Cycle 2, Week 3, Day 1”

  1. 1 Dorothy

    Hi,
    I am a crossfitter from CF King of Prussia in Pennsylvania. I’ve been following your blog for a few months now and thought I should say “hi” instead of just lurking here.

    I am glad you are feeling better. Now get back out there and kick some butt.

    -Dorothy



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