NoVa Open Week 2b – Monday

28Mar11

Patriot CrossFit – 9:30am with Erika, Aaron, and Kari
Pretty nice coach to athlete ratio. 3 coaches – 1 athlete.

Pre-WOD
Double-unders – best:15

10 min on min
3 hang squat snatch 35#
3 strict ring pullups – attempt chest to rings
3 situps
All done leisurely probably got 7 rounds in.

Mobility stuff

WOD
Overhead Squat
35(3) – 65(3) – 75(3) – 85(3 – PR) – 95(3) – 100(1) – 100(1)
Wrists were actually the limiting factor here. Erika pointed out I was hook gripping. Not hook gripping snatch grip will help keep the bar over the meaty part of my arm vs. pulling it back.
Looking higher will help keep the chest up. Thanks Erika for the attention and pointers.

Row 2000m – 8:39.9
Managed to keep the pace close to 2:20 throughout.
Rower – best detoxifier ever. Still blowing and spitting out crap from my respiratory system 10 hours later (at this writing).
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WOD 2 – Top Golf
1 hour of golf lessons – BTW, the thing under my arm is a beer koozy. Because I am just that classy.
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Sleep: 8:00pm – 7:00am. Slept lightly between 5:00am and 7:00am. Been sleeping a LOT lately.
Stress: Low.
Fish Oil: 4 caps
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Food

Breakfast: jasmine green tea. Worked out fasted and late (for me)

Lunch: protein shake with greens +strawberries+ blueberries + extra egg whites

Lunch 2: water, sopressata, swiss cheese, carrots

Dinner: (Shanghai Peking): szechuan beef and veggies, fried meat dumplings, sparkling water
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Comments

Perfect day. Workout. Golf lessons. Back to the grind tomorrow.

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