I am going to change up my workouts a little bit. I want to gain strength and still get the cardio benefits of crossfit so I will be doing some larger lifts a few times a week that include deadlift, squat, overhead press, cleans.
WOD Deadlifting and Row 500m
current max 405 lbs
5 X 5 @ 80% of Max = 325 lbs
3 X 3 @ 90% of Max = 365 lbs
3 X 1 @ 95% of Max = 385 lbs
I got the 5 sets of five fairly easy
I got 2 sets of the three
I got 1 set of the 1
Rowed 500m in 1:35 (a new PR)
That weight got heavy fast. It felt great though, I should be stronger next week even.
FOOD
I was traveling for a couple of days so I made it easy on myself and brought a bunch of the same food. It sounds really boring but I got what I needed out of it.
6 am 4 blocks:
-Whole wheat tortilla, mayo and 4 oz turkey
-1 apple
-24 almonds
Then I ate the same thing at
9:30 am
12:30 pm
3:30 pm
Worked out at 4:30
had a post workout shake with 2 blocks
-blueberries
-strawberries
-milk
-protein, glutamine, creatine
then 12 almonds (not in the shake)
Before bed 2 blocks
-1/2 cup cottage cheese
-1 cup yogurt
-12 almonds
20 total blocks
Posts
Fall 2011
12 years ago
1 comment:
You're doing awesome babe! And I don't think your burritos are boring=) Keep up the good work!!
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