CrossFit Total

08May11

If you can surprise them, even better.
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Pre-WOD
Row 5 minutes (around 2:20, damper 3).
5 hard pulls on the minute

Mobility

WOD – CrossFit Total
Last time I did this
Low bar back squat
35(5 – fast) – 85(2) – 135(1) – 155(f) – 155(1 – and I struggled) – 160(f) – 160(f)

Press
35(5) – 55(1) – 65(1) – 70(1) – 75(1 – and I probably spent 30 seconds trying to get this to lockout)

Deadlift
125(1) – 155(1) – 175(1) – 195(1 – tied PR) – 205(1 – PR! Broke 200# WooHoo!) – 215(f) – 210(f – Jon PCF told me to stop being greedy)

CrossFit Total: 435.
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Sleep: 8:00pm – 4:30am. Yes. I am THAT lame.
Stress: Medium. Still had to work from home today. Boo.
Fish Oil: 3 caps
Alcohol (none since April 23): zero
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Food

Breakfast: tea with milk and maple, carrots

Post-workout: MetRx Protein Plus bar. Coffee with milk and sugar

Lunch (very late): garlic shrimp with spinach, sparkling water.

Dinner: slow braised cornish game hen with garlic, shallots, onions, herbs and rosemary. sparkling water.

Dessert: blueberry protein shake with greens plus
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Comments

Wound up working most of the day. Bah.
Off to Orlando for a business trip. Probably not updating unless I get a wild hair and actually work out in the hotel gym.

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