0630 Potomac – Back Squats, Burpees and Double-Unders

06Jun11

2011/04 Christoph Niemann from CreativeMornings on Vimeo.

Christoph Niemann on Happiness, Work and Creativity

Why you’re not where you want to be (and why it doesn’t matter)
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Pre-WOD
Run 400m

10 minutes on minute
3 back squats – 1st 2 rounds PVC. Rest 35#
3 SPT – PVC Pipe
3 Toes to Bar

WOD
Back Squat
85(3) – 105(3) – 115(3) – 125(3) – 125(3) – 125(3) – 135(3) – 135(1)

4 rounds
10 burpees
30 double-unders
– Round 1 – unbroken
– Round 2 – 5-15-10
– Round 3 – 15 and the rest in 3s and 4s
– Round 4 – a big ugly cluster mess
6:58

Just the fact I can sniff that workout RX is a bloody miracle.
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Sleep: 9:30pm – 5:30am. Alarm went off at 4:40am, but really wanted to stay in bed for another hour. So I did.
Stress: Medium. Mostly self-induced.
Fish Oil: 3 caps
Alcohol (4/23): zero
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Food

Breakfast: coffee with coconut milk, honey and cinnamon, fried eggs, peach.

Lunch: grilled marinated skirt steak with grilled fennel, coffee with coconut milk and honey, sparkling water.

Snack: korean black beans, sparkling water

Dinner: Grilled cornish game hen, leeks, sparkling water.
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Comments

Long day for a day off.

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