0530 Potomac – Deadlifts, Burpees, DUs

20May11


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Pre-WOD
Run 250m

3 rounds
10 SPT / Overhead Lunge (PVC)
10 cat/camel
20 double-unders

Deadlift warmup – 35(5) – 85(5) – 135(5) – 155(5)

WOD
5 rounds
5 DL (155)
15 burpees
30 double-unders
Target: 4 min per round – any leftover time was rest (round 4 was about 4:30 with rest)

Round 1: 2:20
Round 2: 2:45 (f%#$@ double-unders)
Round 3: 2:15
Round 4: 3:07 (gave up at 20 double-unders. These were done at sets of 1-2. Ugh)
Round 5: 2:06
Total time: 19:06

Double-unders after burpees = oogly.
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Sleep: 9:00pm – 5:00am, except was mostly awake from 3:00am – 5:00am. Just lay in bed. Nap on the couch 2:45pm – 4:15pm.
Stress: Medium High. Busy day. Saw the folks. Some freelancing work in my future. Exciting.
Fish Oil: 3 caps
Alcohol (4/23): zero (but boy I wanted a glass of wine or 2 or 3)
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Food

Breakfast / post-workout: protein shake with cocoa, cinnamon, flaxseed, coconut water. Tea with milk and honey with the folks.

Lunch: garlic shrimp, bacon, carrots with homemade caesar dressing. Sparkling water.

Snack: spearmint life savers, cheese puffs, water

Dinner (Tempo): veal scalloppini with mustard cream sauce, pannacotta with strawberry sause, water, coffee with cream and sugar
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Comments

Very busy morning. Nap in the afternoon. Nice way to spend a Friday.

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